Monday, January 28th - Saturday, February 2nd

There are 9 spots left to have a DexaScan (most accurate way to test body fat percentage) tomorrow. Sign up here.

Please sign up for our in house competition that will be held on Saturdays from 2/23 to 3/23 here.

You might see long time member Kristina shadowing classes and leading warm ups as she is getting ready to coach in the near future.

Monday

A. In 10 minutes, build to a 5RM Front Squat for the day;

B. Max Reps (-1) without grinders @ ~75% of (A); rest 2 min between sets,

x 2-4 by feel

+

OTM x 10

4 DB Power Clean (<=40/30) + 4 Wall Ball

 

*+1 every minute for each movement.

**If unable to complete requisite number of reps in the minute, rest the next minute and then AMRAP

4 WB + 4 DB PC during remaining time

+

C1. 30s FLR with Feet on Wall Ball

C2. 5-10/side COS Archer Pulls

x 2-4

 

Tuesday

 

Not for time, quality focus:

 

350m run

100ft Heavy Farmer’s Carry or Sandbag Carry

24-35 Strict (Weighted) Pull Ups (in sets of 3-5 or smaller)

25 KBS

30-40 Seated DB Arnold Presses (tough) (in sets of 10 or smaller)

100ft Heavy Farmer’s Carry or Sandbag Carry

350m run

+

SLAMRAP 8-10

8-10 Empty Barbell Bicep Curls

10-20 Bear Crawl Position Shoulder Taps

100m jog

 

Wednesday

 

AMRAP 15

10s AB @ 97%+ effort; then:

2 rounds:

20/35 Double Under/Single Under

7 No Push Up Burpee

50ft DB Walking Lunges

Then:

1:00 AB @ 50% effort

Rest until you can go hard again

 

(rest 5)

 

AMRAP 15

20s row @ 97%+ effort; then:

2 rounds:

7 DB Hang Squat Cleans

7 Lateral Burpee over Rower

(step over or jump)

4-10 Toes to Bar with quality

Then:

1:00 row @ 50% effort

Rest until you can go hard again

 

(<=20/35) – keep middle portion as aerobic as possible

 

Thursday

 

A. High/Hip Hang Power Clean + Hang Power Clean Build to a heavy (1+2) for the day

B. 3-Position Clean Grip Deadlift – 3 sets of 3-5 reps, form priority

+

OT3M x 5

10 KB Deadlifts (tough)

5-10 Pull Ups/Ring Row

5 Shuttle runs*

5-10 Push Ups (Weighted if quality)

 

*1 Shuttle Run = 25ft there and back; total 250ft of running

+

C1. 8-10/side KB Halos

C2. COS External Rotation 10-12/side

x 2-3

 

Friday

 

OT90s x 9

4/3/2 Back Squat

+

For time:

 

1000m row or 1.6/1.2 mi AB

7 Thrusters

7 Burpee over Bar

500m row or 0.8/0.6 mi AB

9 Thrusters

9 Burpee over Bar

250m row or 0.4/0.3 mi AB

11 Thrusters

11 Burpee over Bar

 

(<=75/55)

 

[cap 19]

 

*aim: start with a comfortable pace, build/maintain a good pace throughout, such that you can push at the end

 

Saturday:

 

Teams of 2:

 

5 rounds, every 1:00, rest 20s between movements; one partner works at a time.

(partners can use different weights/balls/boxes as needed)

 

1: Max Wall Ball

2: Max Russian KBS

3: Max SA DB Shoulder to Overhead

4: Max AB cals*

5: Rest

 

*if big height difference find a medium position that works for both partners.