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Week at a Glance:
 Jan 21st - Jan 29th

Sneak peek for the week...
all details available on our members app

Sat Jan 21 , 2023

Pre-work:
Turkish get-ups


- LEVEL 3 - 
AMRAP 20 with a partner:
50 calorie bike or 55 cal row
100 KB swings 
20 wall walks

- Split work as needed; 1 partner works at a time.

Sun Jan 22, 2023

Pre-work:
Hang power cleans

 

- LEVEL 3 - 
On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts
Max unbroken hang power cleans
- Rest 1:00 between sets.

Mon Jan 23, 2023

- LEVEL 3 -
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press

 

Tues Jan 24, 2023

 - LEVEL 3 -
4 rounds for reps: 
1:00 max box step-ups 
1:00 max calorie assault bike

- Rest 1:00 between rounds

Post-work:
weighted GHD hip extensions

Wed Jan 25, 2023

- LEVEL 3 - 

"OPEN 18.1"

AMRAP 20:00
8 toes-to-bars
10 single-DB hang clean and jerks 
12/14 calorie row

Thur Jan 26, 2023

- LEVEL 3 - 

For time: 
150 wall-ball shots (14/20 lb)(9/10 ft)

- Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.

 

Post-work:
plank hold & handstand hold

Fri Jan 27, 2023

- LEVEL 3 -
For load:
Power snatch
2-2-2-2-2-2-2

For load:
Squat snatch
1-1-1-1-1-1-1

Sat Jan 28, 2023


- LEVEL 3 - 
AMRAP 15:00 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chest-to-bar pull-ups

 

Post-work:
ring muscle-ups

Sun Jan 29, 2023

Pre-work:

(RUN option for our winter runners..dress accordingly...if you do not currently run outdoors we have a row option below)
For total time:
800-m run

- Rest 1:00
400-m run
- Rest :30

200-m run

Pre-work:
For total time working:
800/1000m row
- Alt with partner
400/500m row
- Alt with partner
200/250m row

 

- LEVEL 3 - 
5 rounds for time:
75 double-unders
25 push-ups

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