Monday January 31

A. Deadlift – 5, 3, 1+
B1. Rev hypers x 15
B2. BJs x 10, rest 2 min
C For time: Row 300/200/100 + GHSU x 30/20/10

Jess and Paul enjoy an open-air January wod

Advertisements

Sunday January 30

HUGE THANKS to everyone who helped with the transport of power cages and platforms to the gym. It proved to be a monumental task. We couldn’t have done it without you!
Rest up today. Tomorrow we put them to work!

New cages!

Saturday January 29

ATTENTION: We will need all the help we can get for a couple hours Saturday morning to better equip the gym. We are meeting at UGA at 10 to disassemble and load up the new equipment, and will caravan back to the box to unload (and reassemble, if transport doesn’t take too long). We will still have a Saturday workout afterward for those interested. Please let me know ASAP if you can help with the pick-up! The more people we have, the quicker we can get it done. Also, if we have another ratchet set or 2 the process will be much quicker. Thanks!

Warm-Up: bring new squat racks/bench back to the gym.
Training: TBD

Friday January 28

Strength: Press 5, 3, 1+

Conditioning
7 rounds of:
run 100 m
3 HSPU
5 pull-ups
7 burpees

HSPU and PU are most difficult variation possible, ie hands elevated HSPU/CTB PU.

Shinobi loves 1-legged burpees

Tuesday January 25

A. Strength: Back squat – 3, 3, 3+ followed immediately by 5 24″ BJs, 1 sec pause at bottom of dip, rest 3-4 min

B. Conditioning: Tabata boxjumps @ 20″ (all 8 sets before moving on to squats)
Tabata airsquats
Tabata TTB
Tabata KB swings, 1 hand Russian @ 53/35 lbs (alternate hands every round – 4 sets with each hand)

Post weights/reps to comments.

Sunday January 23

Recovery/Stretch/Nap

I NEED 3 FITNESS GOALS FROM EVERYBODY TODAY!
Also include 1 lifestyle change you’d like to employ.

These can be anything you want – strength feats (aim for a new DL or squat PR), power benchmarks (snatch your bodyweight), skills (get your first muscle-up), or benchmark goals (finish Fran as rx’d in under X minutes).
Think SMART! (Specific, Measurable, Achievable, Realistic, Time-framed)