top of page

Monday 01232023



In 20 minutes:

Build to 90% of 1RM Back Squat

Build to 90% of 1RM Strict Press

Build to 90% of 1RM Deadlift

*Done one a a time, must do Back squats, then press, then Deadlifts

*If feeling tired and want to back off on strength %'s, We suggest stopping at 70-75% 1RM for the day

EMOM minutes (2 rounds):

Minute 18-15 Goblet Squats

Minute 28-15 Double Kettlebell Deadlifts

Minute 38-15 dual kettlebell front squats

Minute 46 Single Arm Kettlebell Clean and Jerk6 One-Arm Kettlebell Snatches

**add rest as needed - use this as skill and technique work and not as conditioning.


Every 5 minutes x 3 sets:

2:30min Clock:

5 DB Devils Press @ 50/35lbs

18/14 Cal Row / BIKE 15/10

AMRAP Ring Muscle Ups / BMU / 5 Ring rows and 5 dips in remaining time

Target: We do not want you to perform this at max effort. Pick a target pace and number of ring muscle ups you would like to achieve and then pace according to those numbers. Use this week as a deload while still focusing on quality movement and skill aquisition.

186 views0 comments

Recent Posts

See All

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps


Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for


bottom of page