1.25.21 Workout of the Day

830 Saturday Crew

Jumpstart January Weight Loss Challenge
Final Week 4 of our weight loss challenge. Best of luck to all our participants as we have over $500 in the pot for winning participants. Stay committed!

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Open Gym
In effort to provide our athletes more training times for accessory work & for those that desire to wod in a more socially-distant setting during COVID 19, we have added some open gym hours listed under our “Schedule & Rates.” Other then those times, all scheduled classes are for members participating in group classes. Hope this helps some of you out. 👍

Barbell
1. Snatch Technique
5 sets, on the every 1:30
1 snatch grip push press
1 snatch grip push jerk
1 snatch balance

2. Stamina Squats
On the minute x 12
Min 1: 3 Front Squats
Min 2: 6 Back Squats

Stimulus: Single barbell, loaded throughout at 66-68% of your 1-Rep Max Front Squat. Third week in our climb back up the progression ladder. This week we are repeating Week 5's Stamina Squats (12/7/20), aiming for an increase of 3-5% from that effort.

3. “Top Shelf”
AMRAP 15
21 Wall Balls (20/14)
12 Power Snatches (95/65)
15 T2B
12 OHS

Interval
1. Conditioning, 4 rounds
3 minute AMRAP
400 m run
Into max weighted step ups
Rest 1 minute
3 minute AMRAP
400 m run
Into max weighted lunges
Rest 1 minute

RX box height (24/20), DB weight (50/35)
Run subs: 500/400 cal ski or row, 25/18 cal bike