Conditioning
6 Rounds of 3:00 on, 1:00 off
AMRAP
24 Sit-Ups
12 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
24 Lateral Burpees Over Bar
12 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups OR 8 Bar Muscle-Ups) (RX+: Ring)
24 Box Jumps (24/20)
*RX/RX+ Min: 2 Rounds
Cooldown
1:00 Straddle Pose
1:00 Downdog to Seal Pose
1:00/1:00 Banded Lat Stretch
Strength
In 15:00
Establish 5RM Back Squat
FX:
Every 3:00, 5 Sets
5 Back Squats (60, 65, 70, 75, 80%)
Superset Accessory (3+ out of 5 sets)
:30/:30 Weighted Ankle Mobilization
Conditioning
In 3:00
32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)
50′ Double Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 32/24 KB)
AMRAP Calorie Ski in Remaining Time
*Score: Total Calorie Ski
Tuesday 5:30 and 6:30 AM classes CANCELLED (it will freeze tonight!). NORMAL SCHEDULE THE REST OF THE DAY! See you starting at 9:30 AM!
We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar this Saturday at 11 AM! If you have any questions about your nutrition and eating habits, this will be a great way to learn more! Click here to find out more!
Strength
In 10:00
Establish 5RM Strict Press
Conditioning
4 Rounds for Time:
20/15 Calorie Row (FX: 16/12)
40 Double Unders (FX: 24 OR Single Unders)
12 Handstand Push-Ups (FX: 8 OR 1 Abmat) (RX+: Strict)
40 Double Unders (FX: 24 OR Single Unders)
*18:00 Cap
Snow Day Schedule!
EVENING CLASSES CANCELLED due to snow!
OPEN GYM from 4-6 PM for those who can make it in safely!
Check back for updates on Tuesday morning classes, as we expect temperatures to drop!
| Weekly Overview | Events/Classes | |
| Monday | Clean | |
| Tuesday | Strict Press | |
| Wednesday | Back Squat | |
| Thursday | Long Conditioning | |
| Friday | Shoulder Stability and Core | |
| Saturday | Squad WOD | 11 AM – Nutrition Seminar/Wellness Challenge Kickoff |
| Sunday | Unilateral Lower Body |
Strength
Every 2:00, 9 Sets
1-3) 2 High Hang Power Cleans (60-65% of 1RM CJ)
4-6) 1 High Hang Power Clean + 1 Hang Power Clean (65-70%)
7-9) 2 Hang Power Cleans (70-75%)
*Hold onto bar b/t reps
Conditioning
AMRAP 8
4 Deadlifts
8 Hang Power Cleans
12 Toes to Bar (FX: 8 OR Hanging Leg Raises) (RX+: Non-Speal Bar)
*Weights: (95/65) (FX: 75/55) (RX+: 115/80, Unbroken 4+8)
*RX/RX+ Min: 5 Rounds
Strength
Every 2:00, 3 Rounds
1) 8 Tempo Goblet Squat w/ Banded Hip Abduction
2) 8 Tempo Hip Thrust
*Squat Tempo: 3s down, 3s pause
*Hip Thrust Tempo: 3s squeeze, 3s down
Conditioning
AMRAP 15
15/12 Calorie Row (FX: 12/9)
15 Burpee Box Jump Overs (24/20) (FX: Step Overs)
15 Wall Balls (20/14) (FX: 14/10)
*RX Min: 4 Rounds
