January 2019

Strength: 1-arm Seated DB press 5-5-5-5-5 R&L Followed by a mid-week Grinder with no time cap. Be there.

Squat Cleans, working up to a heavy single or one rep max with a 4-movement complex meant to improve your form and technique while you build up in weight. Be there. Of course we will be open no matter the weather, but please use your best judgement. You’ll probably be better off if you stay

Work up to a 1 rep max power snatch, followed by a nasty little finisher. Show up and see what’s on the Whiteboard.

[vc_row][vc_column][vc_column_text] Overhead squats, russian twists and double unders, following an OH squat skill/strength build-up.   Sneak Peek for the week:   Tuesday: Power snatch 5-5-3-3-1-1-1 strength/skill followed by a 7 minute and finish couplet of 1-arm DB snatches and crossover pushups on the DB   Wednesday: Strength complex, DL+power clean+front squat+squat clean, 5-5-3-3-1-1-1 to 1

“Deck of Cards” like never before. Using a kettlebell for all but the Aces. This one will hit your posterior chain hard and crush your grip so much you’ll be begging for burpees. Be there!

Shoulder press 5-5-3-3-1-1-1 Deadlift 5-5-5-5-5

A long grinder with rowing, handstand pushups, KB swings and some ab work. Be there.

Hang power clean to 2 rep max plus a quick and nasty 7 minute-ish conditioning piece.

A typical Monday grinder with KB Goblet Squat Cleans, barbell thrusters, burpees and a whole lot if static core strength work. Be there! Sneak Peek for the Week: Tuesday: Hang power clean to 2 rep max plus a 7 minute amrap of hang power cleans, ring dips and deadlifts Wednesday: long grinder of rowing, hspu,