Friday, February 6th

A1) Back Squat 12 minutes to build to a 10 Rep Max
Between Sets
A2) Weighted Push-up x 5 reps

B) 20 minutes continuous Work for Quality
2 Turkish Get-ups Each Arm
6 Ring Dips or 2 Muscle-ups
10-15 V-ups
30-45 sec Side Plank (each side)
20 Wallballs

Thursday, February 5th

A1) Farmers Carry 4 x long part of gym and back
A2) Strict Toe to Bar or Knee to Chest 4 x 8 to 10 reps

40 seconds Work 20 seconds Rest
Rotate through the 3 stations for 4 rounds
1 – 5 yard Shuttle Runs (each 5yd length = 1 rep)
2 – KB Swings (53/35)
3 – Burpees
Count Total Reps at each station

Wednesday, February 4th

A1) Power Snatch 5,5,3,3,3 building in weight
A2) Strict Pull-ups or Strict C2B 5 x 3 to 6 reps

B) 4 x 3 min AMRAPs
with 2 minutes rest between
7 Hang Power Snatch (75/55)
9 Box Jumps (24″/20″)
11 HR Push-ups

Continuous count for total rounds starting each round where you left off on the previous one

Tuesday, February 3rd

A) Deadlift 3 x 5
(working sets at a tough weight)

B) 5 rounds for Time
250 m Row
30 Double Unders (or 60 singles)
20 Walking Lunges
10 Toes to Bar

17 minute Time-Cap

C) Spend 5-10 minutes Practicing Gymnastics Skills of Choice
e.g. Handstands, Ring Holds, L-Sits, Muscle-ups, Pistol Squats etc.

Monday, February 2nd

A1) Front Squat 4 x 6
A2) Push Press 4 x 5 or Strict Handstand Push 4 x 4 to 8 reps

B) EMOM 10
Odd – 7 Power Cleans (155/115) (set a weight you can get through the Cleans in < 30 sec) Even - 15 Wallballs (scale reps down if needed to get at least 20 sec rest before starting the Power Cleans) rest 1 minute then C) 3 minutes AMRAP of Burpees with a jump and touch set a tough but sustainable pace for the 3 minutes (e.g. 15 reps 1st minute, 14 reps 2nd minute, 15 reps 3rd minute rather than something like 21 reps 1st min, 14 2nd min, 12 3rd min.)

Saturday, January 31st

4 Rounds for time of:
50 Double Unders
20 Pullups (12 Pull-ups if using band)
10 Overhead Walking Lunge Steps @ moderate weight (barbell)

Once everyone finishes partner up and:
In Pairs Row 2400m changing rower every 400m
at each change both partners do 8 Burpees before the next partner starts rowing

Friday, January 30th

Reminder David’s Farewell Workout and Party is tonight! Come join us for the 6:15pm workout and hang out after. More details here: Party, Assessments and the Open

David’s Throwdown Extravaganza

In Teams of 2
1 working, 1 resting split reps evenly
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Hand Release Push-ups or 20 Handstand Push-ups
80 Box Jumps
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Toe to Bar or Knee to Chest
80 Wallballs
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Power Cleans (135/95) or 60 KB Swings
80 Mountain Climbers
30 minute Time Cap

Thursday, January 29th

Reminder David’s Farewell Workout and Party this Friday evening. Come join us for the 6:15pm workout and hang out after. More details here: Party, Assessments and the Open

A.) Back Squats 5 x 3

B.) 4 rounds for time
20 Goblet Squats (53/35)
10 Hang Power Snatch (95/65)
5 Ring Dips

Wednesday, January 28th

Reminder David’s Farewell Workout and Party this Friday evening. Come join us for the 6:15pm workout and hang out after. More details here: Party, Assessments and the Open

A.) 6-4-4-2 Push Press. Rest 2 minutes
between sets. Heavier each set.

B.) 6 Minute AMRAP of:
250 meter row
6 Burpees over Erg

rest 3 minutes

6 Minute AMRAP of:
5 Pullups
25 Double Unders

Monday, January 26th

A.) 4×3 Power Clean
Does not have to be touch and go but 3 reps in quick succession focus on being set and tight to start each rep.

B.) EMOM for 18 Minutes
1st minute- 10 Box Jumps Overs
2nd Minutes- 6-8 Deadlifts @ moderate weight
3rd minute- 8-12 Pushups/Weighted Push-ups