
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