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Monday 3/2

Nutrition Challenge kicks off today!! If you meant to register but forgot today is the LAST day! This week is a much needed well deserved de-load week! Enjoy! Tempo Back Squat

On the Minute x 10:00 1 Pausing ""One and One Quarter"" Squat

Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62%


Conditioning 4 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Power Snatches (50/35) 1 Minute Assault Bike Calories 1 Minute Rest



Congrats to Dustin who got his first Ring Muscle Up last week! He's been puttin in some extra work before or after class and its showing!!

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Friday 1/22

Power Clean + Hang Clean + Clean: - 2 sets @ 72% 1 RM clean - 3 sets @ 77% 1 RM clean * Rest 60-90 seconds between sets “Vibranium” 10 rounds: (Time Cap 18:00) 10 Bench Press (95/65) (RX+ 135/95) 10 F

Thursday 1/21

Strength or Skill Work: COACH'S CHOICE! Show up and be surprised by your coach's imagination :) “Klaw” AMRAP 20:00 – Teams of 2 M/M – 2000 Row F/F - 1600m Row M/F - 1800m Row -in remaining time- Max

Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

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