Week’s Preview: Week 2/4
Friday: Clean & Double Jerk

EMOTM X 3 Rounds
Min 1: Banded Barbell Bent Over Row X 15 reps
Min 2: Glute Bridge Floor Press X 15 reps
Min 3: Bottom of Dip support Hold X 30 seconds
– Rings, boxes or dip bars
– Stay active with shoulders packed

Wendler: Week 2, Bench Press

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”

Every 2 minutes;
5×40%, 5×50%, 5×60%
3×70%, 3×80%, 90% X Max Reps, Unbroken
(Week 2 Goal: A max reps set of 8 or more will put you above your current 1rm)

12 minute Strength Team Amrap
Teams of 3
Partner 1: Pace Car Amrap;
5/3 X Strict Pullups 
10 X Pushups with hand release
Partner 2: Bike for max calories
Partner 3: Holds a Reverse Plank Bridge


  • Next Foundations Session: Starting this Sunday, March 8th! Email [email protected] to register! 
  • FREE Community Workout, “Lift & Learn“, This 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 of the gym!