Wednesday, January 30th

A) Front Squat:
2×5 @ 70%
2×4 @ 80%
1×2 @ 90%

B) 9:00 AMRAP:
5 Snatch @ 60%-70%
10 Sit-ups
15 Wall-Balls

Tuesday, January 29th

A) Pause Squat Snatch:
4×3

*Pause just above the knee*

B) 4:00 AMRAP:
6 DB Thrusters
6 Pull-ups/Ring-rows

*Rest 2:00*

4:00 AMRAP:
7 DB Cleans
35 DU/70 SU

*2:00 Rest*

4:00 AMRAP:
8 HRPU
8 DB FR Forward Lunge

Monday, January 28th

A) Snatch Grip High-Pulls: (12:00)
4×5

B) 21:00 EMOM:
1) 10 Burpee Box Jump-Over
2) 10 T2B
3) 3 G2O @ 70% of C&J 1RM

Saturday, January 26th

A1) Floor Press:
4×10

A2) SA Seated Strict Press:
4×6 ea arm

B) For Time in Pairs:
60 DB Cleans
80 DB Goblet Squat
100 Alt DB Snatch
120 Alt FR DB Walking Lunge

Athletes must split work evenly. 1 work/1 rest

Friday, January 25th

A) Back Squat:
3×5
1xME @ 50% 1RM

B) 14:00 AMRAP:
18 KBS
9 T2B
50 DU/50 SU

Thursday, January 24th

A) 20:00 Working on HSW/Handstands

B) 12:00 AMRAP:
2 Bar Muscle-Up
5 Strict HSPU
8 Pistol ea

Wednesday, January 23rd

A) Overhead Squat:
2×3 @ 65%
2×3 @ 70%
1×10 @ 50%

B) 3 Rounds For Time:
10 Clean & Jerk
10 Burpee Box Jump Over
10 Pull-up/Ring-Row

Tuesday, January 22nd

A) Deadlift:
5×3
Start 1st set at 75% 1RM and build.

B) 21-15-9:
Snatch (115/75)
T2B/K2C

Monday, January 21st

A1) SA KB Squat Hold:
3x:20 ea arm

A2) Power Snatch:
3×3

B) 18:00 AMRAP:
50 Wallballs
150 Du/SU
50 Burpee to a Plate

Saturday, January 19th

No Classes today. We are hosting Last Best Pace Throwdown. Heats for this beginner and intermediate team competition start at 9am and we will finish up around 3pm. Come by and cheer on these athletes as they challenge themselves across 3 workouts!