CORE-FLEX tonight at 5:45 PM!
Come strengthen and stabilizing your core!
Strength
EMOM 12
1) 3-6 Muscle-Ups (Bar or Ring) (FX: 1-2)
2) 10-15 Weighted Hollow Rocks
Scaled:
1) 5 Banded Strict Pull-Ups w/ Pause in 3s Pause Hang
2) 5 Banded Strict Ring Dips w/ 3s Pause in Support Hold
3) 10-15 Hollow Rocks
Conditioning
For Time:
275/225m Ski (FX: 225/175m) (RX+: 325/275m) (1:00 Cap)
into…
10-8-6-4-2 50′ Shuttle Runs
20-16-12-8-4 Toes to Bar (FX: 15-12-9-6-4) (RX+: Unbroken)
*13:00 Cap
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/Conditioning
EMOM 24
1) 50 Double Unders (FX: 35) (RX+: 65)
2) 3 Wall Walks (FX: 2) (RX+: 3 Wall Walk into Strict Handstand Push-Ups)
3) 2 Power Snatch (↑, start at 50-60% of 1RM Snatch)
4) Rest
*Hold onto bar between reps
Optional Finisher
2-3 Rounds for Quality
20/20 Banded Wrist Radial Deviation
15/15 Banded Lateral External Rotation
10-15/10-15 Side Plank Hip Touch
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | |
| Tuesday | Power Snatch | |
| Wednesday | Muscle-Ups / Gymnastics Development | 5:45 PM – Core Flex |
| Thursday | Squat Clean | |
| Friday | Lunge / Hip Thrust | |
| Saturday | Squad WOD | |
| Sunday | Conditioning Intervals |
Strength
Every 3:00, 5 Sets
Front Squat
1-2) 6 @70-75%
3) 4 @75-80%
4) 4 @80-85%
5) 2 @85-90%
FX:
1-2) 6 @70-75%
3-4) 4 @75-80%
5) 2 @80-85%
*”RX” is building towards a 1RM in 2 weeks, while FX is working towards a 3RM.
Conditioning
AMRAP 11
11 Hang Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
11 Front Squats (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
22 Burpees Over Bar
*RX+: 22 unbroken reps (Cleans + Front Squats)
Strength
Every 2:00, 4 Rounds
1) 10/10 Half Kneeling Single Dumbbell Arnold Press
2) 10/10 Banded Row in Side Plank
Conditioning
AMRAP 12
20/15 Calorie Row (FX: 16/12)
20 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
Squad WOD
In 12:00 w/ Partner – Split Reps Any Way
80/60 Calorie Ski (FX: 60/45)
into…
AMRAP
90 Double Unders (FX: 60) (RX+: 120)
30 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 45)
Rest 6:00
In 12:00 w/ Partner – Split Reps Any Way
80/60 Calorie Bike (FX: 60/45)
into…
AMRAP
15 50′ Shuttle Runs
10 Sandbag Over the Shoulder (100/70) (FX: 70) (RX+: 150/100)
