Wednesday 1.22.20

“You can’t test courage cautiously.” — Annie Dillard


10 Kettlebell Single Arm Rows (5 Each Side)

10 Alternating Box Step-ups

10 Kettlebell Single Arm Strict Press (5 Each Side)

10 Lateral Box Step-ups (5 Each Side)

10 Kettlebell Goblet Squats

10 Box Jumps (Step Down)

Barbell Warmup + 5 Push Press + 5 Thrusters



10 Rep Max


• Take the bar out of the rack for these reps

• It may be helpful to follow the following sets when building:

* 4-6 Sets: 5-6 Reps

* 2-3 Attempts: 10RM

• Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts

• We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier

• Rest as needed between sets to maintain quality



Wallballs (20/14)

Pull-Ups (Rx+ Chest to Bar) (Scaled to Inverted Rowe)

Thrusters (95/65) (Rx+ 115/75) (Scaled 65/45)

Box Jumps (24/20) (Rx+ 30/24) (Scaled – jump on stacked plates)

Russian Kettlebell Swings (53/35)


• Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh

• Choose a pull-up variation that you could complete 21+ reps unbroken when fresh


Child’s Pose on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side