New Years Eve W.O.D. Monday 12/31/18


New Years Eve W.O.D. Monday 12/31/18

  • Monday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 7:30PM WOD and 7:30PM Yoga are cancelled
  • Tuesday, Jan 1st New Year’s Day – Offering classes only at 9am*, Noon, 4:30PM*, 5:30PM*, 6:30PM*    *Childcare included at typical times (no noon childcare)
  • Wednesday, Jan 2nd – All Classes are open and on normal schedule

Strength/Conditioning WOD – 35 min

On a 35 minute running clock…

0:00 – 8:00 (8 sets)…
Every minute on the minute complete the complex 1 hang power clean + 1 power clean, increasing in weight as you go

10:00 – 35:00 complete for time…

In this workout the toe to bar variation athletes choose should be something they could complete at least 10-15 reps unbroken when fresh. The barbell is a little heavier, but something athletes should still be able to cycle for 2-4 reps when fresh. These will be singles within the workout.

*Coaches- In larger classes of 10 or more, please stagger start heats every 90 seconds until everyone has been released OR start individuals as ergs open up.

15/11 Cal Ski Erg
30 Toes to Bar
15 Power Cleans 205/135
30 KB Goblet Box step ups 70/55 24/20 R/L=2
15 Power Cleans
30 Toes to Bar
15/11 Cal Ski Erg

*On the KB Goblet step ups, the KB must be in the front rack position, hence the word holding it like a “goblet” (not on your back or shoulder), and the hips must open on the top of the box


Fast Feet
Maintaining tension is one of the most important aspects of the kip. A great example of tension not being maintained is when athletes have to double kip. This double kip can be a result of a passive return of the feet to the arch position after the toes make contact with the bar. Instead of letting gravity bring the feet down, have athletes quickly return their feet to behind the body. This will put them into a tense arch position and help them maintain rhythm in their kip.


Fast Hips
While we wanted to think fast feet on the movements prior, we don’t really want to think about the feet much here. If we think fast feet, that may mean jumping the feet out wide into a starfish position. Rather than thinking fast feet, let’s think fast hips. This is on the way up and the way down. The way up creates the elevation on the bar, the way down allows us to receive the bar in a quarter squat with bar on the shoulders. Coaches, let’s work on some tall cleans, starting in a fully extended position before dropping under the bar, to focus on fast hips.


While there is a good deal of time between toes to bar sets today, this is a movement that tends to go pretty quickly. Planned sets from the beginning, taking the total number into account, will be beneficial. Some options listed here:

**3 Sets:** 12-10-8
**4 Sets:** 8-8-7-7
**5 Sets: **6-6-6-6-6
**6 Sets:** 5-5-5-5-5-5

There is no doubt that singles will be the best strategy on the barbell. Encourage athletes to move well first, but push the pace between reps. The longer we stare at the bar, the less time we are moving. Even if slow, keep the workout moving forward.