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!