Just in case this is your first Holiday Season at Thermal, I wanted to give you a glimpse into what the “12 Days of Christmas” WOD actually is. When we host the WOD on Saturday 12/24, we’ll get things going at 9am, we’ll do a group warm-up and go over movement standards and scales. The...Read More
Just like last Monday will be working gymnastics for strength and skill today. To complete this as prescribed, you’ll do all 9 reps without coming off of the bar. For scaling, select 2-3 gymnastic progressions that fit into what you’re working on. Brand new athletes will do straight sets of ring rows or banded strict...Read More
With Christmas and Hanukkah coming up fast, I wanted to get out a quick post about gym hours. Friday 12/23 “Christmas Eve Eve” Regular daytime schedule with 5:30 open gym. There will be no 6:30pm class Saturday 12/24 “Christmas Eve” 8:00am Country Club 9:00am – 12 Days of X-Mas WOD 10:00am Open Gym Sunday 12/25 Christmas...Read More
Use an EMOM format today to get in some strength work in on the push press. Take some time to build up at the start of class but then keep the weight consistent throughout the 10 sets. Conditioning today is a barbell mix paired with double unders in an interval format. Light weight = move...Read More
Take time at the beginning of class to work on pull-up progressions and kipping skill work. Dial in your pull-ups and get better today. Strength work is built into the WOD today as you’ll be taking your front squats from the GROUND!!! Take a few minutes to build up to your front squat weight and...Read More
In this snake style workout, athlete 1 will row 10 calories, then move to the SDHP, athletes 2 and 3 will start behind athlete 1 and begin work as soon as the station in front of them is available. Multiple athletes may be working at the same time, but at no point will more than...Read More
Start with a complex for strength today, build up to the heaviest that you can handle with good form, your focus today should be on pulling under the bar fast and exploding out of the hole. The met-con is a short one with a high skill movement (muscle -up) Scale today to jumping muscle ups,...Read More
With the Open less than 75 days away, let’s tackle this one workout from 2012. Spend some time before class warming up for push press and drilling your toes to bar. Step-ups are allowed and considered RX today as per Open standards. Have fun! Warm-Up Open WOD Prep Mobilize and Drill T2B Donut your push-press...Read More
Build up to 70-80% of your true 1RM, go by feel if you don’t have recent, quality squat data. Complete 3 sets of 5 reps across NOT increasing weight. Spend some time today dialing in your handstand push-up scales and progressions. The Met-con is a straight forward AMRAP, don’t get stuck on double unders, work...Read More
We’ll be using gymnatsics to work on strength today. You’ll do one minute bouts of strict dips and strict pull-ups with a minute of rest between each for a total of 12 minutes. Don’t worry about counting reps today, just GET STRONGER. Kipping on these movements is considered a scale since we aim to build...Read More
