Strength
Every 2:00, 6 Sets
1 Hang Power Clean + 1 Push Press + 1 Push Jerk (↑, start at 40-50% of 1RM CJ)
*Reset b/t Push Press and Push Jerk
Conditioning
For Time:
15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)
90 Double Unders (FX: 60 OR Single Unders)
30 Hang Clean and Jerk (75/55) (FX: 55/35)
90 Double Unders (FX: 60 OR Single Unders)
15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)
*14:00 Cap
Strength
Every 2:00, 3 Rounds
1) 12 Double Kettlebell Front Rack Reverse Lunge
2) 150′ Sandbag Bear Hug Carry
Conditioning
3 Rounds of 1:00 on, :10 off – w/ Partner, Split Reps Any Way
1) 40/30 Calorie Bike (FX: 30/22) (RX+: 50/38)
2-3) AMRAP Wall Balls (20/14) (FX: 14/10)
4) Rest
5) Rest
*Score: Total Wall Balls
*RX/RX+ Min: 120 Reps
Sign-up for our 10 year Anniversary Celebration!
Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ!
SIGN UP HERE to work-out OR if you want to eat!
Deadline to sign-up for your team is TODAY!
Conditioning
10 Rounds for Time:
250/200m Row
30 Double Unders (FX: 20 OR Single Unders)
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
*25:00 Cap
Cooldown
For Quality
1:00/1:00 Calf Stretch w/ Rig
1:00/1:00 Crossbody Shoulder Stretch (Banded or w/ Rig)
Have you signed up for our 10 year Anniversary Celebration!?
Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ!
SIGN UP HERE to work-out OR if you want to eat!
Deadline to sign-up for your team is TOMORROW!
Strength
Every 2:00, 5 Sets
3-Position Power Snatch (↑, start at 40-50% of 1RM Snatch)
*High Hang, Hang, Floor; hold onto bar b/t reps
Conditioning
For Time:
3 Rounds of
12 Box Jump Overs (24/20)
9 Power Snatch
3 Rounds of
12 Lateral Burpees Over Bar (24/20)
6 Power Snatch
3 Rounds of
12 Burpee Box Jump Overs (24/20)
3 Power Snatch
FX: (75/55) (95/65) (115/75)
RX: (95/65) (135/95) (155/105)
RX+: (95/65) (135/95) (185/125)
*18:00 Cap
Modified Martin Luther King Day Schedule!
Morning classes: 9 & 10 AM only, and normal evening schedule (4:30, 5:30, 6:30 PM)
SIGN-UP FOR OUR 10 YEAR ANNIVERSARY THROW-DOWN AND BBQ ON SATURDAY, FEBRUARY 1st!
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Holiday Schedule: 7:30am Open Gym 9am, 10am, 4:30pm, 5:30pm, 6:30pm WODs |
| Tuesday | Power Snatch | |
| Wednesday | Long Conditioning | |
| Thursday | Kettlebell/Sandbag | |
| Friday | Clean and Jerk Complex | |
| Saturday | Squad WOD | |
| Sunday | Uniliateral Lower Body + Core | Ice Skating! 1-3 PM |
Strength
Every 2:30, 6 Sets
Back Squat
1-2) 6 @65, 70%
3-4) 4 @75, 80%
5-6) 2 @85-90%
*Sets 1-4 are set weights, Sets 5-6 have a range
Conditioning
3 Rounds for Time:
250/200m Row
12 Front Squats (135/95) (FX: 95/65) (RX+: 155/105)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*12:00 Cap
