Monday December 2, 2019

Fun workouts set up for each day this week. Also… If you are looking to start the new strength cycle both workouts are listed at the bottom of the page. They can be done any day of the week in place of, or alongside, class workouts.


Skill: 15 min of practice and building in weight

tempo(3 sec lower)overhead squat+overhead squat

Partner Workout: 5 rounds

40 alt db snatches 50/35

30 pull-ups

20 burpee box jumps 24/20

*20 min cap

strength cycle

Day 1:

Squats and upper body pulling

Back squat 7×2*

That is 7 sets of 2 all at the same weight. Should feel heavy for all 5 sets and roughly 80-90% of 1rm. If you don’t have a 1 rep max to work off of then spend a session to find that.

Land mine row 4×10

All 4 sets use the same weight.

Glute ham raise 4×8

4 Supersets

12 back rack lunges

12 db rows each side

Day 2:

Deadlifts and pressing

7×3 deadlift

No touch and go. Reset on each lift. All sets same loading

4×3 bench press

All sets same loading

4×8 seated db press

4×15 RDL

Sunday, December 1st, 2019 at 9:48 pm / WODS