Monday 4/24/17

Monday 4/24/17

Congratulations to Khadijah on becoming our newest Level 2 member!

And massive shout out to Clark Kirby on completing the Ragnar Relay this weekend!! Their team, “Hot Mess Run Club,” ran 124.8 miles in 23 hours.

New program starting today!

The next four weeks we’ll be hitting the 4 basic strength lifts (Squat, Bench, Deadlift, and Press) in a variation of the old-school 5×5 program. The lifts will be on the same day every week: Squats Monday, Bench Wednesday, Deadlift and Press Friday. The focus is steady gains. We’re balancing this out with LONG metcon workouts. Tuesday and Thursday we will be working on conditioning for anywhere from 20-40 minutes. One day will be a set number of rounds as fast as possible, the other will be 5-6 intervals with a few minutes of all out effort followed by a couple minutes of rest. Saturdays will be team/partner workouts.

We are 12 weeks out from our Inaugural 5 Bar Meet on July 15th!

This meet will consist of both Weightlifting and Powerlifting: Snatch, Clean and Jerk, Squat, Bench, and Deadlift. Anyone Level 2 and higher is encouraged to participate.
Over the next 12 weeks we will build the strength lifts and refine the Olympic technique in three 4-week training cycles. Today is the first day of the first cycle.

Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


25 Minutes (maximum)

Levels 2-4

5 Squats
Ascending sets (work up to a heavy set of 5 quality reps)
Rest 3 minutes between sets.

Levels 0/1

5 Double Kettlebell Squats
5 Push-up Plus (focus on scapular retraction as you begin the movement and protraction when press back up)
10 yard Broad Jumps (half the distance of the turf)
30 seconds Reverse Table
60 seconds Rest


“Punks in the Back”

10 Minutes AMRAP
20 Alternating Reverse Lunges
10 Pull-ups

L4 – Double Kettlebells (22/16) in Front Rack position, Chest to Bar
L3 – DKB Rack lunges (20/14), chin over bar
L2 – Goblet Lunges, band assisted pull-ups
L0/1 – BW lunges, ring rows (OR same as L2)


Level 4
5 Minutes AMRAP
Sandbag Getups

All other Levels
250 Toe Touches AFAP