Tuesday January 31

Heavy Tuesday

Warmup:
Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
3 rounds of Cindy slowly.
PVC work.

Retest:
Squat cleans: 5-3-2-1-1-1-1

Monday January 30

Monday

Warmup:
Foam roll.
Lunges, bear, inchworm, high kicks.
25 squats.
20 situps.
15 push-ups.
PVC work.
5 mins of Handstand practice.

15-12-9
T2B
Wallballs
Thrusters (75#/55#)

Happy Friday January 27

It turns out burpees aren’t illegal. Fake News!

Warmup:
2 x (40 SUs 20 squats 10 push-ups).
Bear crawls, high kicks, inch worms.
PVC work.
Burgener warmup.

3 min AMRAP:
20 KBS
10 sit-ups
5 burpees.
Rest 1 minute.
Pick up exactly where you left off.
4 rounds.

Thursday January 26

EMOM Thursday

Warmup:
Foam roll.
2 x (10 air squats 10 push-ups 10 sit-ups 10 mountain climbers).
PVC work.

EMOM 21 min:
1 – 3 squat cleans
2 – 6 T2B (12 knee raises)
3 – 10 WallBalls

Heavy Wednesday January 25

Heavy Wednesday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Brief DL and press.
Practice lifts at warmup weight before counting reps.

DL: 3-3-3-3 Push press: 3-3-3-3

Tuesday January 24

Tuesday

Warmup:
Foam roll.
Lunges, bear, inchworm, high kicks.
25 squats.
20 situps.
15 push-ups.
PVC work.
Handstand practice + max effort handstand hold attempt.

10 min AMRAP:
20 DUs
10 power snatch (75#/55#)

Monday January 23

Monday

Warmup:
Foam roll.
25 jumping jacks.
20 mountain climbers.
15 air squats.
10 push-ups.
PVC work.
Review snatch balance.
5 min EMOM 3 snatch balance.

15-12-9
clean & jerk (135#/105#)
bar facing burpees

Thursday January 19

Thursday

Schedule reminder: only one afternoon class today @ 5:00 PM

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Turkish Getup review then 5 minutes of TGs.

5 rounds:
40 DUs (100 SUs)
15 push-ups
7 DLs (235#/155#)

Wednesday January 18

Wednesday

Warmup:
100 SUs.
Cross the gym – lunges, bear crawl, butt kickers.
PVC – pass throughs, around the worlds.
Empty bar – 10 good mornings + 10 full snatch.

EMOM Wednesday – 21 min:
1 – 2 bear complex
2 – 45 second plank
3 – 15 KBS