Wednesday, December 17th, 2019

Week’s Preview: Week 1/4
New Cycle starts this week!
Friday: Hang Power Clean or Hang Power Snatch

Shoulder to Overhead Complex
Strict Press + Push Press + Split Jerk
Min 0-4: (3+3+3)
Min 4-8: (2+2+2)
Min 8-12: (1+1+1)
– All reps performed from the backrack with a slightly wider grip than what you would normally use for a front rack.
– Increasing load over 12 minutes, building to a heavy (1-1-1)!
– Optimize to front rack if needed!

4 Rounds: 4 Minutes ON / 90 Seconds OFF
Row 250 Meters
Backrack Barbell Lunge X 25 steps
Plank Body Saw X 1 minute
*Fill rest of time with max reps Double Unders!

– Barbell weight is light, something you will be able to perform 25 reps unbroken.
– Score is total Doubles over 4 rounds!


  • Our Next Foundations Session: Starts Sunday, Jan. 5th! Email to register. 
  • Our Next Free “Lift & Learn”, Community Workout: Sat. Jan. 4th. 11am-Noon. Register Here! 
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!