* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM.

** Paleo Challenge starts February 2nd, info HERE.

Pre Class:

1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

2) Snatch: 2 sets of 2 @ 75%, 3 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat.

WOD:

3) Snatch Pull (Deficit): 5 sets of 5 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″

4) Snatch Push Press: 3 sets of 4 @ 85%, 2 sets of 3 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

5) 5 rounds AQAP:

5 Power Clean 205/135

10 Bar Facing Burpees

Extra Work:

6) Bent Over Landmine Neutral Grip: 4 sets of 25

Rest 90-120 seconds between sets. Heavy as possible…keep it relatively strict, these aren’t kipping rows, but a little body english on your 3rd and 4th set on your last reps is acceptable as your grip and back blows up.

7) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds betweens sets. Add load/assistance as needed.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Hope to see our participation as a gym continue to grow this year. There is a scaled and Rx’d division this year, EVERYONE should sign-up.