Week of 01/04

We’re posting our workouts again! Members have access to our app to log and track results, as well as see all our supplemental programming.

  • MONDAY

    5RM strict press into 2RM push press

    20 calorie row
    20 db clean, 70/45#
    20 calorie row
    20 db press
    20 calorie row
    20 db squat
    20 calorie row
    20 db snatch

  • TUESDAY

    EMOM 20
    odd: 10 bench press
    even: 1 peg board, or 2 rope climbs or max strict pull ups

    AFAFP
    50 calorie bike
    40 kettlebell swings
    30 ball slams
    20 handstand push-ups
    10 muscle ups

  • WEDNESDAY

    Front squat
    -build to a heavy single, then
    -4-4-4-3-3-3 as heavy as possible

    Complete as many rounds as possible in 12 minutes
    5 power cleans, 205/135#
    10 toes-to-bars
    20 double unders

  • THURSDAY

    open gym

  • FRIDAY

    Split Jerk
    -establish a 2rm, then
    -every 30 seconds x 12, 1 split jerk

    12-9-6
    -Power cleans, 115/75#
    -Burpees over the bar
    6-9-12
    -Power snatches, 115/75#
    -Burpees over the bar

  • Saturday

    Free Community WOD at 10am!