Workouts for 1/8-1/13/2018

Welcome to Baseline Week!

This is our opportunity to see how far we've come the past year! For those who will be experiencing it for the first time, checkout our original post.

For those looking for an added bonus this round, challenge yourself by making sure you are hitting all movement standards and saying "no rep" to yourself when you're not. Wall ball didn't hit above the yellow? Squat not below parallel? No rep! Don't be afraid to move down in weight, or move to a different progression to be successful. Never hesitate to ask your coach for advice! We are here for YOU!

We are all here to support and cheer each other on. Good luck and see you this week!

Monday, January 8


15 Min to Find:
    2 RM Bench Press


"The Chief"
5 Rounds of:
    3 Min AMRAP:
        3 Power Cleans (135/95#)
        6 Push Ups
        9 Squats
    Rest 1 Min Between Rounds

Tuesday, January 9


Each for Time:

    100 DUs or Max DUs in 3 Min (whichever comes first)

    500m Row

    Handstand Against Wall for Time

    1 Min Max Sit-Ups

    Max Bar Hang    FB: With 1/2 BW vest

    Vertical Jump

    Max Ring Support Hold

    2 Min Push Up Test

Wednesday, January 10


20 Min to Find:
    2 RM Back Squat


1 Mile Run


1 Min Max Burpees

Thursday, January 11


15 Min to Find:
    2 RM Strict Press


3 Rounds for Time:
    400m Run
    21 KB Swings (53/35#)
    12 Pull-Ups

Friday, January 12


A. 15 Min to Find:
    2 RM Power Snatch

B. 15 Min to Find:
    2 RM Squat Clean

C. 15 Min to Find:
    2 RM Deadlift

Saturday, January 13


15 Min Handstand & HS Walk Practice


On a 25-minute clock, 5 rounds of:
    50s Row, Rest 10s
    40s Row, Rest 20s
    30s Row, Rest 30s
    20s Row, Rest 40s
    10s Row, Rest 50s