There are only 2 classes today 9:30 and 12:30

The rest of the week will be posted later today. I hope everyone had a great holiday!

Tuesday
A. Power clean + Front squat + hang clean – 1+1+1 x 5

B. “Achilles”
AMRAP 15
15 KBS@53/35
12 Goblet lunges@53/35
9 Burpees
rest :30 sec

Wednesday
A1. Choose One:
Tempo Strict Chest to Bar Chin-Ups – 3-7; 4 sec eccentric on each rep x 5
Tempo Strict Chin-Ups – 3-7; 4 sec eccentric on each rep x 5
Negative Chin-Ups – 2 reps, 4 sec eccentric x 5
Modified Chin-Up – 3-5 x 5
A2. Tempo DB Bench – 8-10 x 4; 4 sec eccentric

B. Row or Bike
:30 On
:15 Off
x 4
:20 On
:10 off
x 8
:10 on
:20 off
x 8

Accumulate as much distance as possible. Try to find a pace you can stick to for the full work time.

C. Extra
Powell Raises – 10-10-10
Hollow Hold – Max Hold x 3, or accumulate as much time in :60 sec as possible

Thursday
A. Back Squat – 10-10-10, heavier than last week

B. “Perseus”
4 Rounds
60 Dubs
24 ALT Pistols
12 Turkish Get-Ups@50/35#

Friday
“Odysseus”
A1. Deadlift – 10 Reps@225/155
A2. Row – 20 Cals x 4
A3. Choose One:
HSPU – Max Strict + Kipping x 4
Box HSPU + Kipping – 5+5 x 4
Box HSPU – 8-10 x 4
Z-Press – 8-10 x 4

*Complete A1, A2, and A3, then rest 3 min

B. Extra

DB Rows – 8-10 x 3