Thursday 2.21.19


Spend 12 Minutes working through turkish get-ups with different objects.

10x500M Row, Rest 1 Minute between Intervals (Can be subbed for 1K Bike)
Those of you who were here last year remember or pre-open cardio days. Use these workouts as a way to test your stamina and do something different if you aren't in the open. If you are doing the open these aerobic days will benefit your recovery and preparedness for tomorrow's workout.

Tuesday 2.19.19


Pause Front Squat 4x2
Build up across sets, start at around 65-70% of your back squat max if you tested it. Focus here is on posture and control of the load. We are decreasing the rep scheme on these from the last couple weeks so try to slightly increase the weight from what yo did previously.

Box Jump Overs
Overhead Squat
(20 Minute Cap)

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for the first few rounds to be done in no more than 2 sets.

Monday 2.18.19


Push Press 5x3
Use 85% of your established max from last week for all sets. Weight is increasing from last week so try to go heavier than you have previously. These should not feel maximal, but instead a weight you can groove positions on a relatively newer lift. Focus on form over loading. If you did not test a 1RM use a weight that leaves 2-3 reps in the tank on each set.

12 Minute AMRAP:
20 Alternating DB Snatches
20 Alternating DB Lunges (single DB, 10 holding the DB in each arm)
20 Alternating Hand to hand Russian KB Swings

Level 3- 50/35, 53/36
Level 2- 35/25, 36/26
Level 1- A weight that allows for snatches and lunges to be done unbroken. Do not swing hand to hand if it feels uncomfortable.