Tuesday 1/7/20

Strength Cycle: Phase 2 – Week 1 of 7

OTM for 8min
3 Power Cleans @ 70-75%
*Drop and Reset. If you missed last week’s 1RM test, then take this 8min window to work up to a quick max so you have a guideline for your percentages in subsequent weeks. Otherwise, keep it around 70% and work on technique today.

40/30 Cal Row/Bike/Ski
40 Lunges
40 Wallballs
*The goal behind this workout is to ensure everyone completes at least one round of this workout.

-rest 3min, then optional until class ends:

4 Rounds
4, 3, 2 Unbroken L: Pullups; S: RMU/BMU
*Rest as needed b/t Rounds, but rest as little as possible b/t Sets


2×3 – Kip Swings
2×2 – Big Kips w/ Pull to Hips
1x 1-3 – Muscle Up Turnovers (no dip, choose # of reps based on skill/capacity)

Daily Reading
1. An Open Letter to Strong Female Athletes
2. 7 Fitness Hacks For 2020

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