01/25/24

WARM UP (12 minutes)

Knee Pulls (down & back)

20 seconds of Good Mornings

Quad Pulls (down & back)

20 seconds of Air Squats

Heel Scoops (down & back)

20 seconds of Russian Swings

Lunges (down & back)

20 seconds of Goblet Squats

LOADING (8 minutes)

Loading for the first Round below.

STRENGTH (16 minutes)

4 Rounds for Quality (Weight)

ROUND 1)

4 Front Squats

8 Back Squats

ROUND 2)

3 Front Squats

6 Back Squats

ROUND 3)

4 Front Squats

2 Back Squats

ROUND 4)

2 Front Squats

1 Back Squats

Level 1) Goblet Squats & DBs on the shoulders squats

Level 2) As designed

METCON (12 minutes)

For time (12 minute CAP)

12-9-6-3

PWR Cleans @ 135/95

DB Devil Press @ 40/20

Level 1) DB Hang PWR Cleans

Level 2) As designed

Level 3) Barbell @ 185/125 & DBs @ 50/30

01/24/24

WARM UP (10 minutes)

8 minutes of

20 seconds of Medball Rebound

10 Alt Worlds Greatest Stretch

10 Alt Scorpions

5/5/5 T/V/Y (on the floor, palms down, no weight)

LOADING (5 minutes)

Load the barbell for the first set below.

STRENGTH (15 minutes)

5 Rounds for Quality

8 Pendlay Rows

8 Alternating Lateral Medball Slams

Log the weight on the bar each round

All Levels) As designed

SPRINTS (20 minutes)

10 Rounds

Row 100m

Rest until recovered between rounds. Log your fastest and slowest rounds ONLY.

Level 1) 80/60m

Level 2) As designed

Level 3) 120m

01/23/24

WARM UP FLOW (10 minutes)

2 rounds for quality

Good Mornings > Plate RDL

Glute Bridges

Plate Jumps > Broad Jumps

Air Squats > Plate Squats

Single Leg RDL + Hip Airplanes

LOADING (6 minutes)

Load the barbell for the first set below.

STRENGTH (18 minutes) (3:30 each round)

For Quality

9 Deadlifts

5 Seated Box Jumps

6 Deadlifts

5 Seated Box Jumps

3 Deadlifts

5 Seated Box Jumps

6 Deadlifts

5 Seated Box Jumps

9 Deadlifts

5 Seated Box Jumps

Log the weight on the bar each round.

Level 1) Use DBs or KBs instead of the bar and jump to a plate. For lower impact you can do glute bridges or hip extensions

Level 2) Build to a heavy 3 and beat the 6 and 9 reps on the back end.

METCON (12 minutes)

AMRAP in 12 minutes (Rounds + reps)

12 Single Arm DB Hang Squat Clean @ 40/20

9 Single Arm Thrusters

6 Single Arm Overhead Lunges

24 Sit-ups

12 Single Arm DB Hang Squat Clean

9 Single Arm Thrusters

6 Single Arm Overhead Lunges

24 Sit-ups

Level 1) Go light enough to do each movement unbroken

Level 2) As designed

Level 3) DB @ 50/30 & 18 GHDs