Saturday January 5th

Don’t forget about our new weekend schedule! 8:30 and 9:30 classes today followed by Olympic Lifting at 10:30.  Sunday classes are at 11 and 12! 

Your work for today:


Overhead Squat

A suggested rep scheme here is 5 sets of 3. If you are not experienced with the overhead squat or struggle with the overhead position you will be working on technique today with minimal weight.  We want to stress here that good position and safety is FAR more important than how much weight you have on the bar.


200M Farmer Carry (DB or KB)

30 Push Ups

30 Weighted Lunges (DB or KB)

30 Double Unders 

20 Push Ups

20 Weighted Lunges (DB or KB)

20 Double Unders 

10 Push Ups

10 Weighted Lunges (DB or KB)

10 Double Unders 

200M Sprint

Remember to talk to your coach about properly scaling reps or weight for any movements you’re having difficulty with. 

I hope you enjoyed today’s colorful post, wanted to spice things up for the weekend! Have fun today!