This is a Deload week with a new cycle starting on Monday, 2.24.

*Warmup: Introducing the Hip Airplane mobility drill!

3 Rounds: 1 minute On/ 15 sec. Off
Single Leg RDL with offset KB
– 30 sec. each side
– Optimize with Prisoner Single Leg Rdl 
High + Low Carry 
– 30 sec. each side

Wendler: (Week 1 Repeat), Deadlift

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”

Warmup Sets: Every 2 minutes;
5×40%, 5×50%, 5×60%

Work Sets: Every 2.5 minutes;
5×65%, 5×75%, 85% X Max Reps, Unbroken 
(Goal: 8 reps or more, compare this plus set to your week 1 score)

*Pair with: Active support holds or Dips X 30 seconds
– Boxes, Dip bar or Rings
– Only choose the dips if you can achieve a 30 sec. active support hold already.
Rest remaining time of each round! 

“Race to Karen”
10 minute Amrap
Max reps Wallballs unbroken
*Every break: Perform 10 X V-ups

– Your score is total Wallballs completed or time it takes to complete 150 reps! 


  • Next Foundations Session: Starting Sunday, March 8th! Email [email protected] to register your spot! 
  • FREE Community Workout, “Lift & Learn“, Sat. March. 7th. 11am-Noon. Register Here! 
  • Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour the gym!