Week’s Preview: Week 2/4
Wednesday: Wendler Deadlift (w 2) + Partner Workout
Friday: Muscle Up Skill Practice + Wendler Strict press (w 2)

Hang Power Snatch
– Build to a moderate/heavy set of 3
– Take 12 minutes

EMOTM X 3 Rounds (9 minutes)
Min 1: Hang Power Snatch X 5.5.5
– Practicing barbell efficiency, stringing reps together
– Weight should feel light and reps should be unbroken!
Min 2: Dips X 15 reps
– Perform on box, bench, dip bars or rings!
Min 3: Box Jumps X 15 reps

Row Repeats X 4 Rounds
Row X 400/300 Meters AFAP!
Rest 2 minutes

*Recording fastest and slowest round!


  • Next Foundations Session: Starting Sunday, Feb. 2nd! Email [email protected] to register your spot!
  • FREE Community Workout, “Lift & Learn“, Sat. Feb. 1st. 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 of the facility!