Week’s Preview: Week 4/4
Tuesday: Unilateral Strength & Conditioning
Wednesday: Bench Press
Friday: Back Squat or Overhead Squat

60 Athletes participating in our 2020 Nutritional Challenge. Day 1 starts today! Good Luck to everyone participating!

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!
– Compare loads to week 1 on this cycle!

Defined Benchmark WOD: “First”
20 Minute Amrap
Thrusters X 5 reps
Hang Power Cleans X 7 reps
Sumo Deadlift HighPull X 9 reps

*Using a light weight, something you would use for “Fran”. A weight you can Thruster for 20 reps unbroken.


  • Next Foundations Session: Sunday, Jan. 5th! Email [email protected] to register. (Late Registration closes Tuesday at Noon)
  • Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour of the facility!