Monday, January 7th - Saturday, January 12th

In case you missed the email, we will be trying a kids class Saturday, January 19th at 9 am. This will run upstairs and will be offered as a childcare while you workout. Please reserve a spot for each child so that we know how many to expect.

Monday

 

A.

OT90s x 8

5/4/3 Strict Press w/ a pause at the top of last rep

-         Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3.

-         Always go *by feel* for the day;

-         Maintain movement quality as best as possible throughout.

-         Do not push until failure/no max attempts. 

B.

OT90s x 8

3-5 Strict Supinated Pull Ups, with 5s negative lowering for last rep;

 

Challenge #1: Strict supinated *chest to bar*  pull ups;'

Challenge #2: Weighted supinated pull ups;

Challenge #3: Both #1 and #2;

+

C.

AMRAP 14

250m row or 0.4/0.3 mi AB

Max (-1) Pull Ups (kipping OK) or Ring Rows – choose number that is consistent

Rest 30s-1 min by feel        

 

Tuesday

 

Max Double Under/Single Unders in 2 minutes

+

A1. 8-10/side DB Rear Foot Elevated Split Squats:

A2. 8-10 Push Ups @21x1; (weight these only if quality+tempo can be maintained)

A3. 30-45s FLR on DBs or on Rings.

x 3-5

+

C.

OTM x 4

1: 6-8 No Push Up Twister Burpees

2: 6-8 DB Power Clean (mod-tough)

3: 6-8 Burpee over DB

4: Max Double Unders/Single Unders in 20-30s - consistent

 

Wednesday

A.

OT2M x 9

5/4/3 Front Squat

-         (Same with Monday) Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3.

-         Always go *by feel* for the day;

-         Maintain movement quality as best as possible throughout.

-         Do not push until failure/no max attempts.  

+

B.

500m row or 20-25/12-17 cal AB*

Rest 60s

x 3-4

 

Challenge #1: Identical split times for all 3-4 sets

Challenge #2: Stay near or slightly faster than 2k row TT or 100/70 cal AB TT paces from 12/12/18.

+

C1. 30s Crosslegged PVC Pipe or training bar hold w/shoulders fully elevated against rig (elevate shoulders, push pipe backward into the rack, pull the torso forward, and keep an upright spine w/ ribs tucked);

C2. 20-30s in bottom of squat position;  

C2. 10-12 Powell Raises;

x 2-3

 

Thursday

 

2-3 mins Double Under/Single Under Tech Work

+

A. Power Snatch 1.1.1.1.1 x 3-5 sets; rest 10-20s between reps, resting as needed between sets

B. Snatch Romanian Deadlift: 5 reps x 3-5 sets

+

C.

50 DU/75 SU, then:

 

15-12-9-6-3

KBS (24/16kg)

Toes to Bar

 

Then,

50 DU/75 SU.

 

(cap 12) 

 

Friday

 

A.

OT2M x 9

5/4/3 Back Squat

-         (Same as Monday) Start with a moderate set of 5, and then, either: (a) stay at that weight for another set of 5; (b) drop down to 4, but stay at that weight; (c) increase weight incrementally for another set of 5; or (d) increase weight for a set of 4; (e) and so on; ending with at least one (or more) sets at 4, and at least one set (or more) of 3.

-         Always go *by feel* for the day;

-         Maintain movement quality as best as possible throughout.

-         Do not push until failure/no max attempts';  

B.

OT90s x 5

3 Thrusters + 3 Burpee over Bar + 3 Pull Ups

OT90s x 4

4 Thrusters + 4 Burpee over Bar + 4 Pull Ups

OT90s x 3

5 Thrusters + 5 Burpee Over Bar + 5 Pull Ups

 

(<=65/95)

 

*only “move on” if speed can be maintained, e.g., if 3+3+3 is challenging, stay there x 12 sets

 

Saturday

 

10-9-8-7…-3-2-1

Power Clean*

DB Bench Press

After each round, 10-15 Wall Balls

+

SLAMRAP 10-12

30s 2-KB Front Rack Stationary Marches

10-30s Hanging Knee Tuck

10-20 Russian Twists

1 min easy AB