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Saturday – February 1

50-40-30-20-10

Pull Ups

KB Swings (53/35)

*100 M Run – 3 x each – once complete

40-30-20-10

Handstand Push Ups

Deadlifts (145/105)

*50 Double Unders – 3 x each – once complete

30-20-10

Burpees

Hang Clean and Jerk (95/65)

*10/8 Cal Row – 3x each – once complete

*33 Minute Cap

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The couplets are all offsetting movements from one another – so try to keep the intensity up and transitions quick! The little cardio pieces in between should be done at 50-60% pace so it can act somewhat as a cool down before you amp it back up.

Friday – January 31

5 Sets (not for time)

7 Ring Rows (pause at top)

10 Pistols

7 Ring Dips (pause at top)

1 Rope Climb (Scale = 6x One Arm DB Row -3/3)

14 DB Bench Press (unbroken)

1 Minute Row OR Bike OR Ski OR 200 M run

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Take the speed and overall intensity down a notch today. This is very important strength work that carries over to so many movements we do in our weekly training. Pistols are going to be in our programming the next few weeks – don’t hesitate to scale the movement and work on the single leg strength.

Thursday – January 30

AMRAP 20

6 Toes to Bar

8 DB Snatch (choose weight)

10 Wall Balls (20/14)

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The sets are short enough to maintain physical intensity – but the challenge will be mentally keeping yourself in it from start to finish.

Wednesday – January 29

6 Minute Rep Ladder (increase by 2’s)

Burpee Box Jump Overs (24/20)

KB Swings (53/35)

3 Minute Rest

6 Minute Rep Ladder (increase by 2’s)

Box Jump Overs (24/20)

Push Ups

3 Minute Rest

6 Minute Rep Ladder (increase by 2’s)

Burpees

Cal Row

*Depending on class size – you may be switching the orders of Part 2 and 3.

*Record 3 scores

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Barbell Class – 715pm (All Levels Welcome!)

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A lung burner combined with some sneaky upper body stamina. The 6 minutes of work should be approached with 70-80% intensity – not a full go effort – from the start and because of the rest – you should be able to stick there.

Tuesday – January 28

Part 1:

4 Sets

30 Seconds Hang from Bar

10 Seconds Rest

30 Seconds Alternating Reverse Lunges

10 Seconds Rest

30 Seconds Handstand Hold

10 Seconds Rest

30 Seconds Alternating Step Ups (choose height)

10 Seconds Rest

Part 2:

3 x 4

3 x 2

Overhead Squat OR Front Squat

*Build off what you were able to do last Thursday.

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The static holds should be approach with max effort. Try as hard as you can to keep yourself in a safe, stable, consistent position. The single leg work should not be that intense – but keep yourself moving. You should be ready to move some weight after!

Monday – January 27

10 High Hang Power Cleans (95/65)

50 Double Unders

10 High Hang Power Cleans (135/95)

50 Double Unders

10 High Hang Power Cleans (165/115)

50 Double Unders

10 High Hang Power Cleans (185/125)

50 Double Unders

10 High Hang Power Cleans (205/135)

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3 Minute Rest

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10 Low Hang Power Cleans (95/65)

50 Double Unders

10 Low Hang Power Cleans (135/95)

50 Double Unders

10 Low Hang Power Cleans (165/115)

50 Double Unders

10 Low Hang Power Cleans (185/125)

50 Double Unders

10 Low Hang Power Cleans (205/135)

*28 Minute Cap

*The barbell should be difficult to move – but do not go above 85-90% of 1 RM

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Weight selection will be important here. Make it feel easy and unbroken on that first set and don’t be afraid to go up to a point where you can only do 2-3 at a time at that final bar. The Low Hang Power Clean is sure to test your leg drive – NOT your hinge.

Saturday – January 25

40 KB Swings (53/35)

40/32 Cal Row

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40 KB Swings

30 Shoulder to Overhead (115/75)

40/32 Cal Row

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40 KB Swings

30 Shoulder to Overhead

20 Muscle Ups

40/32 Cal Row

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REST 3 MINUTES

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20 Muscle Ups

40/32 Cal Row

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20 Muscle Ups

30 Shoulder to Overhead

40/32 Cal Row

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20 Muscle Ups

30 Shoulder to Overhead

40 KB Swings

40/32 Cal Row

*32 Minute Cap

*Muscle Ups can be scaled to 2x Chest to Bar or Pull Ups

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This workout will be smooth and quick until the gymnastics get involved. What can you do to make sure you still have juice when you get there? Small sets – save the grip where you can – Max leg drive on the row.

Friday – January 24

20 Rounds

2 Power Cleans (185/125)

3 Handstand Push Ups

4 Bar Facing Burpees

*27 Minute Cap

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A heavy bar. A complicated gymnastics movement. Annoying burpees. None of these rounds or movements will take a long time but the test will be your ability to stay repetitive. Scale the work so that you can get a round done in UNDER 1:21. If you do that 20 times – you finish under the cap. Pace correctly, stay mentally in it.

Thursday – January 23

Part 1:

15-12-9-6-3

Toes to Bar

Wall Balls (20/14)

Box Jumps (step down)

*12 Minute Cap (Strict)

Part 2:

2 x 6

2 x 3

Overhead Squat OR Front Squat

*Preferably OHS – but if mobility is an issue – front squats are OK

*Record heaviest 6 and 3

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Part 1 should be a quick and intense feel with minimal breaks. It should help loosen you up to squat some heavy-ish weight afterward. Squats can be taken off the rack or floor.