Saturday 2/3

Workout of the Day for Saturday 2/3/2024

:90 of max work, :30 rest/rotation for 40:00

Option A
- row or ski
- jump rope
- box jump/step over
- bike
- shuttle run

Option B
- jump rope combo
- backward sled
- 2 t2b + 1 pullup + 1 c2b
- row or ski
- box jump over

Post exercise selection, sensations/results, and more on our Discord!

Friday 2/2

Workout of the Day for Friday February 2nd, 2024

“HOTEL HELL”
100 DB hang clean thrusters, (15/25/35lbs) for time
*5 burpees to start, and every minute on the minute

(If you’re beat up by this weeks squats then it’s hang clean + push press for you!)

Post time, discuss the workout, and more on our Discord

Thursday 2/1

Workout of the Day for Thursday 2/1/2024

every minute on the minute for 10 minutes:
BELLA COMPLEX (clean + jerk + front squat + jerk)

then

a. 2-3 rounds: 20 alternating lunges + 30 crunches
b. 2-3 rounds: 10 JM press + 15 Lu raise
c. 2-3 rounds: 20 Zottman curl + :20 dead hang

Post heaviest loading, talk about the pump in your biceps, and more in our Discord!

Wednesday 1/31

Workout of the Day for Wednesday 1/31/2024

"THE CHIEF"

AMRAP in 3:00
3 power cleans, 65/95/135lbs
6 pushups
9 air squats

Rest 1:00. Repeat 5 total cycles.

Post scores from all five rounds, discuss the workout, and more on our Discord!

Tuesday 1/30

Workout of the Day for Tuesday 1/30/2024

establish a 3RM back squat in 10 minutes, then 5 sets of 5 reps at 70% of 3RM

10-20-30-40-etc
box jumps, 16/20/24"
ab-mat situps

AMRAP in 10 minutes for max total reps.

Post 3RM and total reps, discuss the workout, and more on our Discord.

Monday 1/29

Workout of the Day for Monday 1/29/2024

3:00 work, 3:00 rest of
20/15 calorie row
15 burpees over the rower
max kettlebell swings

Score = total kettlebell swings. Post results, discuss the workout, and more on our Discord.

Orientations This Week

Here are the time slots available this coming week!

• Saturday 1/27 at 9am

• Monday 1/29 at 4pm

• Tuesday 1/30 at 6pm

• Wednesday 1/31 at 5pm

• Thursday 2/1 at 9am

• Friday 2/2 at 12pm

• Saturday 2/3 at 9am

Friday 20240126

Workout of the Day for Friday 1/26

AMRAP in 20 minutes:
200m run
10 front squats, 65/95/135kg
10 pogo burpees

Post your score, discuss the workout, and more on our Discord.

Thursday 20240125

Workout for Thursday 1/25

do 2 snatches every minute on the minute for 12 minutes
- work on your technique (controlled pull, full extension, low squat)
- if you feel confident add weight only to challenge technique
- clean if you cannot/should not go overhead

then 3-5 rounds of
20 ab-mat situps
10 kettlebell side-bends/side

Post results, discuss the work, and more on our Discord!

Wednesday 20240124

Workout of the Day for Working Womxn’s Wednesday 1/24

7 rounds of :20 handstand, :40 rest, then

9-15-21-15-9 rounds for time:
kettlebell dead swings, 12/16/24kg
hand-release pushups

Post times, share results, and more on our Discord.

Tuesday 20240123

Workout of the Day for Tuesday 1/23

3 rounds for time:
400m run
15 power cleans, 45/65/95lbs
12 jerks

Bumper pogo burpees

Post time, discuss results, and more on our Discord.

Monday 20240122

Workout of the Day for Monday 1/22/2024

establish a 1RM back squat in 10 minutes, then

complete 5 sets of 5 reps at 60% of your 1RM, resting exactly 1 minute between sets, then

Coaches choice!

Discuss the workout, post results, and more in our Discord.