| Weekly Overview | Events/Classes | |
| Monday | 3RM Bench Press | |
| Tuesday | 1RM/3RM Front Squat | |
| Wednesday | Gymnastics Development | 5:45 PM – Core Flex |
| Thursday | Long Conditioning | |
| Friday | Snatch | |
| Saturday | Squad WOD | |
| Sunday | Core, Machine Intervals |
Strength
In 15:00
Establish 3RM Bench Press
Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: 10)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)
Strength
Every 1:30, 4 Rounds
1) 10 Incline Dumbbell Seal Row
2) 10 Strict Ring Dips (FX: Banded) (RX+: Weighted)
3) 20 Banded Pullaparts
Conditioning
AMRAP 10
2-4-6-8-10, etc.
50′ Shuttle Runs
Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
Goblet Lunge (each leg) (50/35) (FX: 35/20) (RX+: 70/50)
Seventh Heaven Comp WOD today!
See you at 7:15 AM!
Squad WOD
AMRAP 28 – w/ Partner, Alternate Stations
1) 200/150m Row (FX: 150/100m) (RX+: 250/200m)
2)
15 Toes to Bar (FX: 10)
15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
3) 60 Double Unders (FX: 40) (RX+: 80)
Strength
Every 2:30, 6 Sets
1-3) 1 Clean Pull w/ Pause in Extension + 1 2″ Low Hang Power Clean w/ 5s Eccentric + 1 Power Clean (65-70%)
4-6) 1 Clean Pull + 1 2″ Low Hang Power Clean + 1 Power Clean (70-75%)
*Reset before the Power Clean
Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP (Double Dumbbell Power Clean + Double Dumbbell Box Step Overs) (24/20) (50/35) (FX: 35/20)
4) Rest
*1 Rep = 1 Power Clean + 1 Box Step Over
Conditioning
5 Rounds for Time:
500/400m Row (FX: 400/300m)
20 Sit-Ups
15 Burpee Pull-Ups (FX: 6″ Target)
10 50′ Shuttle Runs
*35:00 Cap
Handstand Push-up/Handstand Walk Skills Clinic at 5:45 PM!
Sign up on ZenPlanner to reserve your spot!
Strength
In 15:00
Build to Heavy Hang Squat Snatch
FX:
Every 2:30, 6 Sets
2 Hang Squat Snatch w/ Pause at Hang
1-3) 60-65%
4-6) 65-70%
Conditioning
AMRAP 10
30 Box Jumps (24/20)
15 Overhead Squat (95//65) (FX: 75/55) (RX+: 115/80)
15 Hang Power Snatch (95//65) (FX: 75/55) (RX+: 115/80)
Coach Kevin will be hosting an Olympic Lifting Seminar on
Saturday, February 3rd from 11:30 – 1:30 PM!
We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!
Sign-up on Zen Planner or email [email protected] if you’re interested!
Strength
In 15:00
Establish 3RM Strict Press
Conditioning
5 Rounds for Time:
250/200m Row (FX: 200/150m)
3 Rig Complexes
*RX: 3 Toes to Bar + 2 Chest to Bar Pull-Ups + 1 Bar Muscle-Up
*RX+: Unbroken Complex of 3-2-1
*FX: 3 Toes to Bar + 2 Pull-Ups + 1 Chest to Bar Pull-Up
*12:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | |
| Tuesday | 3RM Strict Press | |
| Wednesday | Snatch | 5:45 PM – Handstand Push-Up / Walk Skills Clinic |
| Thursday | Long Conditioning | |
| Friday | Clean | |
| Saturday | Squad WOD | 7:30 AM – Seventh Heaven/Comp WOD 11:30 AM – Oly Seminar with Coach Kevin |
| Sunday | Upper Body Push / Pull |
Strength
Every 3:00, 5 Sets
Front Squat
1) 4 @75-80%
2) 2 @80-85%
3) 2 @85-90%
4) 1 @90-95%
5) 1 @95-100%+
FX:
1) 6 @70-75%
2) 6 @75-80%
3-4) 4 @80-85%
5) 2 @85-90%
*The RX path is building towards a 1RM in 2 weeks, while FX is working towards a 3RM.
Conditioning
3 Rounds for Time:
60 Double Unders (FX: 45)
20 Jump Squats
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
*10:00 Cap
Conditioning
6 Rounds of :15 on/:45 off
1) AMRAP Calorie Row
2) AMRAP Calorie Bike
3) AMRAP Calorie Ski
4-5) Rest
*Score is total Calories
Finisher
Tabata (:20 on/:10 off)
1) Alternating V-Ups OR Tuck-Ups
2) Scissor Kicks
3) Alternating Bird Dogs
4) Plank
*8 Sets, 2 rounds through