Workouts for 2/3 – 2/9

Pinch Holds from last week (more to come this week). Working hard for :30 intervals to build grip strength!



Monday 2/3

15MINS for Quality (4-6 rounds)
1 Heavy Set of 5 Deadlifts
1 Set of Ring Dips (Max Consecutive Reps (to failure))


3 Rounds or 12MINS

30 Cals
300m Row
300m Ski



Tuesday 2/4

20 Min AMRAP RX: 45/25# Plate
 10 Plate Sit-ups (On Chest)
 10 Plate OH Lunges (In Place)
 10 Plate Burpees

Three stations around the perimeter of the gym will be set up. You will have 1 plate the entire workout so make sure you pick something doable for the entire duration (Please don’t get 45#s for the OH, and then 25#s for the Sit-Ups. Stick to 1 Plate. Its hard. When you complete the 10 reps, you do a full loop pinching your plate (farmer carry) passed the last station you last worked at and onto the next one. Each time you walk, alternate the carrying hand.





Wednesday 2/5

3MINS to Row 500m then Max Rep Wallballs 20/14# 10/9ft

*2MIN Rest*

3MINS to Row 500m then Max Rep Russian Swings 53/35#

*2MIN Rest*

3MINS to Row 500m then Max Rep Toes to Bar > Sit-Ups

*2MIN Rest*

3MINS to Row 500m then Max Rep Double Unders > Single Unders

*2MIN Rest*

3MINS to Row 500m then Max Rep Box Jumps > Step-Ups



Max Plank Hold for time



Thursday 2/6


30 Mins for Quality With a Partner…Climb the Ladder 1-2-3-4-5-??

  • Deadlift
  • Power Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

RX: 125/75# BB or 2@53/35 KB’s

Notes: Partners will alternate efforts and exercises. Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat until each have done 1 rep of all 5 lifts as a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up.



Friday 2/7

With a Partner (20 MIN Cap)

50 Renegade Man Makers

P1: 400m
P2: 4 RMM + 4 Burpee Pull-Ups

RX: 25-35# / 15-20#


3-5 Rounds
10 Hanging Knee Raises
Max Ring Support, Tuck or Ring Plank Hold




Saturday 2/8


9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.



Sunday 2/9


1 Mile Run (Hill to Flat Loop) or 1600m Row into…..
6 Rounds For Time:
9 Russian Swings 70/44#
9 Burpees
9 Box Jumps Overs 20in
*30MIN Cap*