Rest Day

January 3, 2021

Happy Birthday Irma!

Pictured above: Shenanigans at Rebels

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

MONDAY

1. BOX SQUATS
7 Sets of 2 reps:
Set 1+2: 60% 1RM BS
Set 3&4: 65%
Set 5-7: 70%

2. FROM THE TOP
1 Round:
25 Power snatch
25 Overhead squat
25 Squat snatch

OTM: 5 T2B
BB: 115/85

Cap: 20 minutes

TUESDAY

1. HOMEWARD BOUND
AMRAP 20
20 Burpee box jump overs 24/20
40/30 Cal row OR 30/22 cal bike OR 400m run
80 DU

2. HSPU
2 Rounds NFT:
30% Dead stop Strict HSPU
50% Strict HSPU
70% Kipping HSPU
Rest 1-2 minutes between rounds

WEDNESDAY

1. FIFTH WHEEL

AMRAP 5:00
7 Rounds of “The Chief” 115/85
ME Cal bike OR row

Rest 5:00

AMRAP 5:00
6 Rounds of “The Chief” 135/95
ME Cal bike OR row

Rest 5:00

AMRAP 5:00
5 Rounds “The Chief” 185/135
ME Cal bike OR row

The Chief=
3 Power clean
6 Push ups
9 Squats

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

OPTIONAL ACTIVE RECOVERY*

2021m row OR 4850m bike
OTM: 5 Burpees over rower

Cap: 40 minutes

*Nasal breathing only

FRIDAY

1. NICOLE
AMRAP 20
400m run
ME Pull ups

2. FUN CONDITIONING
12 Minute EMOM
ODD: 10 Alt pistols
EVEN: 50’ HS walk

NEWS AND UPDATES

OPEN WORKSHOPS!
Next Up: Double Unders

Practice, practice, practice! That will be our fist tip. But also, breaking down some bad habit. Maybe you have Dubs, but you know (or maybe you don’t know) they’re not efficient? You should feel loose and relaxed when you do dubs…not tight and wound up. Your legs should jump to straight, not heels up like a donkey kick. Let us help you bring those dubs in line or in sight!