We are excited to announce our new Pre-Order Hoodies just in time for Christmas!

Either write your name on the glass case with your name and size for sweatshirt and/or email Melissa at [email protected]

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
5 Minutes on the Clock:
At Fast Pace to Get heart rate up of:
5 Burpees
5 Kettlebell Swings
10 cal airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
A1. Deadlift, 4-6 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
A2. DB Single Arm Press Standing @ 30×1, 10-12 reps/each side x 3 sets, rest 1 minute between sets.
B1. Strict Supinated Pull-Ups Cluster, 4.4.4 x 3 sets, rest 1 minute between sets.
Scale to negative pronated pull ups, 4-5 reps x 3 sets, rest as needed
B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 5 Sets of the following @ high aerobic effort:
250 meters rowing, rest 90 seconds between sets.
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
A. Deadlift @ 30×1, 5 reps x 3 sets, rest 1 minute between sets.
Go up in weight from November 19th slightly
B1. DB External Rotations@ 20×1, 6 reps/each side x 3 sets, rest 60 seconds between sets
B2. Scapula Push-Ups @ 22×1, 12-15 reps x 3 sets, rest 60 seconds between set.
C. On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: 6-10 Strict Pull-Ups Anyway or Ring Rows, 6-10 reps
Even Minute: 4-6 Romanian Deadlifts @ heavy weight but with perfect form
C. Competition Phase
Back Squat Moderate + Power Position(Clean or Snatch) + Posterior Chain/Posterior Chain + CrossFit Opens Work or Aerobic Opens Prep
AM Session
A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
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Rest 12 minutes
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B. Front Squat @ 3 second pause in bottom, work to heavy or max 3RM
No More than 4-5 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom—drive out of bottom
C. 3 Position Power Snatch, mid thigh-above knee-below knee x 4 sets @ 70%, rest as needed between sets.
D1. Heavy Russian Kettlebell Swings, 15 reps x 3 sets, rest 1 minute.
D2. Romanian Deadlift @ 31×1, 8 reps @ 60% of best clean x 3 sets, rest 1 minute between sets.
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PM Session:
12 Minute AMRAP @ 80% of:
Row 250 Meters
5 Strict Pull-Ups
30 Double Unders
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Rest 5 Minutes
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12 Minute AMRAP @ 80% of:
Run 200 Meters
5 Box Jumps @ 30/24 inches
20 Walking Lunges(10/each side)
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