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Monday 1/6

Our North location opens today so if you have been waiting to get your fitness on in Cowlitz County go check out a class 6am, noon, 4:30pm & 5:30pm 1855 Belmont Loop Woodland Strength (based off heavy 5 Rep) Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set 3: 2 Reps @ 95%

3 Minutes Rest Set 4: 4 Reps @ 89% Set 5: 3 Reps @ 95% Set 6: 2 Reps @ 101% 3 Minutes Rest Set 7: 4 Reps @ 95% Set 8: 3 Reps @ 101% Set 9: 2 Reps @ 107%

Conditioning "Grim Reaper" AMRAP 5:00 21-15-9: Overhead Squats (95/65) Toes to Bar Rest 5 Minutes AMRAP 5:00 15-12-9: Thrusters (95/65) Chest to Bar Pull-ups




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Thursday 1/28

Conditioning "Thirsty Thursday" Teams of 2 for time (30:00 Time Cap) Round 1: 50/40 Cal Row + 10 Power Snatches Round 2: 40/32 Cal Row + 15 Power Cleans Round 3: 30/24 Cal Row + 20 Hang Power Snatch

Wednesday 1/27

Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec

Tuesday 1/26

Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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