Workouts for 1/28 – 2/2

Some “KB Inferno” action happening a couple weeks ago at KB Class! KB’s aren’t just a great way to build strength, they can also be an incredible fat burner too! Come check out the KB classes we offer every Tuesday night @ 5:30PM

STRENGTH PROGRAM: Starting February 4th (2/4/2019) we are implementing the “5/3/1” strength program over the following 8 weeks. We will be doing 2 Phases 6 movement including accessory/supplement movements. We will rotate the days Week1: M W F Week 2: Sun T TH Week 3: M W F Week 4: Sun T Thu. Week 4 of each cycle will be a de-loading week. Options for folks who don’t want to test these movements will be available as well! If you don’t know your 1RM, please see about coming in on Thursday to the 5:30PM class and establishing that number then!

ROWING CHALLENGE:   We’re more than halfway through the 100k (75 & 50k) meter challenge!! You’ve got this! And this week is FULL of opportunities to get some more meters in!

SCHEDULING UPDATES: Starting in February we will be changing the Friday class to 4:30PM. Hopefully this will help get you in and out and off to enjoy your big Friday Night Plans! We will also likely be adding Open Gym times after the Sunday 9AM class. It may be intermittent or it may stick through the winter months so keep an eye for additional updates when we get that all ironed out!

Monday 1/28


Option 1:
Complex for Max Load in 24 minutes of
8 Deadlifts
6 Front Squats (Clean from Hang after 8th DL)
4 Shoulder to Overhead
*Must not drop the bar through the duration of the complex for it to count so S2OH might be the limiting factor here.

Option 2:
Every 3 Mins for 24 Mins (8 Rounds @ static weight noted below)
8 Deadlifts touch and go
6 Front Squats
4 Shoulder to Overhead
RX= 135/85# BB or 2 KB’s @ 53/35# or 2 DB’s @ 50/303


Teams of 3-4 10 Minute Ski Relay for Max Cals (Ascending pulls – start at 5)


Tuesday 1/29


Alternating Partner Ladder
10 Min Renegade Man Maker (1,2,3, etc)
3 Mins off
10 Min Slamball Ladder (1,2,3 etc)
3 Mins off
10 Min Airdyne/Row Ladder (start at 10 Cals)

This will be an alternating effort where partner 1 does the odd reps and partner 2 the even… Climb as far up the ladder as you can in 10 mins. Pick weights that are challenging for you. Looks easy right?!


Wednesday 1/30

400 Meter Row
20 Hang Power Cleans
5 Burpee Pull-ups
300 Meter Row
15 Hang Power Cleans
10 Burpee Pull-ups
200 Meter Row
10 Hang Power Cleans
15 Burpee Pull-ups
100 Meter Row
5 Hang Power Cleans
20 Burpee Pull-ups

MODS: KB Swings instead of Power Cleans x 2 (40/30/20/10)

Cooldown: Banded Shoulder stretches off the rig


Thursday 1/31

20 Min Circuit for Quality
1 Lap Sled Push
1 Length Heavy Seated Rope Pull
Max Set of Ring/Bar Dips or Push-ups (full ROM, NFT)

Work hard on quality movements here. Rest as often as you need to but as little as you have to. For quality means we’re trying to keep form as a priority, but still making it a challenge. It is a chance for you to explore heavier weight, harder movements without a focus on the clock in a “for time” setting. If done with the right resistance these workouts are great at creating progression.


Teams of 3-4: Complete 150 Calorie Ski
P1: Ski For Cals
P2: Pace w/ 3 Shuttle Runs
P3: Rest


5:30PM: The 5:30 tonight will be a chance to find your 1RM of the following lifts (especially if you do not have this tested yet in these lifts) as we prepare for our upcoming 5/3/1 Strength Program starting  Monday 2/4 (see above for more details):

Bench Press
Front Squat


Friday 2/1

AMRAP 20 Mins
DB/KB Snatch 53/35#
*Every time you rest or switch arms you must do the following
10 KB Pass though Lunges
10 Push-ups
10 cals (row/ski/AD)


Mini Dice Roll (core style) with Partner (10 mins or so)
1. 30 Renegade Rows – 1 works / 1 holds superman
2. 40 Russian Twists – 1 works / 1 rests
3. Accumulate 2 minutes of Plank 1 works / 1 rests
4. 30 Plank-ups – 1 works / 1 does Hollow hold/rock
5. 50 Medball partner sit-ups
6. 3 rounds each leg throw downs


Saturday 2/2


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.
Coaches Choice


Sunday 2/3

With a Partner
100 Cal Row/Ski
90 Box Jumps
80 Cal Row/Ski
70 Slamballs
60 Cal Row/Ski
50 Burpees
40 Cal Row/Ski
30 Tire Flips
20 Cal Row/Ski
10 Lap Single Side Farmer Carry (AHASP)