Monday 2.3.20

*New cycle starts today!!

Double/Single Cycle for strength.

We will also have 2-3 levels each day for the WOD:

Rx+ (competition level)

Rx (performance level- making you better at other activities outside of the gym too:)

Fitness (general physical fitness- stay fit and functional in every day life).

Feel free to mix and match as needed, or scale as needed.

**We will also have an occasional Competition Accessory Workout to be done outside of regular class time (stay after, if wanted).


3 min Cardio

10 Air Squats

10 Worlds Greatest

10 Med Ball Cleans

30sec Single Unders

30sec High Singles

30sec Double Unders or Practice

30sec Prying Goblet Squat

30sec Ankle Dorsiflexion

Barbell Warmup + 5 Power Cleans + 5 Squat Cleans


Double/Single Cycle

• 3×2 Front Squat (pick weight)

• 3×1 Front Squat (same weight)

Stimulus: The set of 2 should be pretty heavy, enough to where the sets of 1 feel heavy too. Make sure to take some warm-up sets. Then all sets will be the same weight.


AMRAP 12 minutes:

• 60 Double Unders (60 high singles)

• 10 Front Squats (Rx+ 165#/115#) (Rx 135/95) (Fitness 95/65)

• 30 Double Unders (30 high singles)

• 5 Squat Cleans (Rx+ 165#/115#) (Rx 135/95) (Fitness 95/65 – Can do power cleans or hang cleans instead)

• 1:00 Rest

*Stimulus: Looking to complete the sets of Double Unders in 2 or less sets. If you don’t have DUs, do high singles or DU attempts for 1 min, then 30 secs. The front squats and cleans should be on the heavier side, but the front squats should be done in 1-2 sets. Target is 3+ rounds.


Lacrosse ball to traps and behind shoulder blades. Foam roll quads and glutes.