“The Lou”
44 Rounds for Time: – w/ Partner, Split Any Way
4 Wallballs (20/14)
4 Pull-Ups
4 Burpees
4 Single Dumbbell Snatches (50/35) (FX: 35/20)

Strength
Every 2:00, 3 Rounds
1) 10 Back Rack Reverse Lunges (45-55% 1RM Back Squat)
2) 10 Hip Thrusts (60%+ 1RM Back Squat)

Conditioning
3 Rounds for Time:
400m Run (FX: 300m) (RX+: 500m)
80 Double Unders (FX: 64) (RX+: 100)
20 Jump Switch Lunges
*16:00 Cap

Come join us THIS SATURDAY for “The Lou” Workout!
(Sneak Peak of the workout below!)
We are joining gyms across the country to raise awareness and funds to support the “Live Like Lou Foundation,” which fights Lou Gehrig’s disease. This foundation was created to support a former gym owner and Games athlete who was diagnosed with ALS in 2022. 
“The Lou”
44 Rounds – Split with Partner
4 Wallballs
4 Pull-ups
4 Burpees
4 DB Snatches (50/35)
All you have to do is show up for Squad WOD!
Family/Friends are welcome – all drop-in fees will be donated to the Foundation!
If you would like to donate, click the link below! HERE: https://thelou.crowdchange.co/37444

Strength
Every 2:30, 6 Sets
3-Position Squat Clean
1-3) 65-70%
4-6) 70-75%
*Floor, Hang, High Hang
*Hold onto bar between reps

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2-3)
AMRAP
1 Squat Clean (185/125) (FX: 135/95) (RX+: 225/155)
4 Burpee Box Jump Overs (24/20)
4) Rest

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