Monday - 1/2/2017

Happy 2017!!! We are now moving into full blown Open Prep. You will see some specific strength cycles, a lot of “Open style” workouts, and some maximum efforts. Through this, it is vital that you record all your scores as they build on each other over the next 2-3 months. That being said, you will see this back squat scheme multiple times this month with the intention being to add weight each session. So next week when we do it again, you will be increasing by 5% of your 1RM so be sure to follow the progression!


Warm Up:

350m Row

20m Lunge + Squat

30 DUs

Mini Band Warm Up

20 UB Air Squat (start practicing your 20 rep rhythm)


Strength: Back Squat

2×20 @40%

2×10 @40% + 30/20# (Ex: If you’re 1RM is 300#, you’d do 120+30=150#)


Metcon: For Total Time

Buy In: 1k Row

3 Rounds:

7 Snatch (95/65)

14 Back Rack Lunges (95/65)

Cash Out: 100 DUs