Today We Rest

Sunday, January 24, 2021

Happy Birthday Joey Breese (we miss you)!

Pictured above: Have you signed up for the Open?

Rest Day!!

MONDAY

1. STAMINA SQUATS 
OTM X 12 (6 Rounds)
Minute 1: 3 Front squats
Minute 2: 6 Back squats
66-68% 1RM Front squat

2. TOP SHELF 
AMRAP 15:
21 WB 20/14
12 Power snatch 95/65
15 T2B
12 OHS 95/65

TUESDAY

*If planning to RX Eva, you MUST be ready for 3-2-1 GO at H:05. All other athletes will start at H:15 with 45 minute cap.

1. EVA
5 Rounds for Time:
800m
30 KBS 70/55
30 Pull ups

Cap: 55 minutes

WEDNESDAY

1. CHO TO-GO 
AMRAP 5:
40/30 cal row or 30/21 bike or 600m run
20 Box jump overs 24/20
AMRAP “Macho Man” 135/95

Rest 5:00

AMRAP 5:
30/24  cal row or 24/16 bike or 400m run
15 Box jump overs 24/20
AMRAP “Macho Man” 155/105

Rest 5:00

AMRAP 5:
20/15 cal row or 15/10 bike or 200m run
10 Box jump overs 24/20
AMRAP “Macho Man” 185/135

1 Round “Macho Man”:
3 Power cleans
3 Front squats
3 Push jerks

2. TIME PERMITTING OPTIONAL CASHOUT

Not For Time:
3 Rounds
12 T2B
12 Weighted sit ups

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…

1. HIGH HANG SQUAT SNATCH 

1 High hang squat snatch

Set 1: 62% 1RM Snatch
Set 2: 67%
Set 3: 72%
Set 4: 75%
Set 5: 78%
Set 6: 81%
Sets 7-10: 84%
Goal is ~ 1 per minute

2. OPTIONAL ACTIVE RECOVERY:
1000m Row
100m Single OH carry (R)
1000m Row
100m Farmer carry
1000m Row
100m Single OH carry (L)
1000m Row
100m Farmer carry

Time cap: 35

FRIDAY

1. OPEN 16.4 

AMRAP 13:
55 Deadlifts 225/155
55 WB 20/14
55 Cal row or 40 cal bike or 600m run
55 HSPU

2. FINISH OPEN 16.4 FOR VOLUME, NOT TIME.

3. OPTIONAL CASH OUT:
(Time permitting)
3 Giant Sets:
10 Strict pull ups
10 Strict dips
:30 L Sit

LAST DAY TO REGISTER (TO HAVE A COOL TANK OR TSHIRT) IS THIS WEDNESDAY, JANUARY 27!
SIGN UP AT THE BOX!