2 rounds of:
paloff hold
kneeling shoulder press @ band
good mornings @ band
side planks
russian step ups
*performed every :30 – move through with as little rest as possible

8 – 10 rounds of:
1 push jerk – increasing load every round for a 1 rep max
*performed every 2:00

as many rounds and reps as possible in 16:00 of:
60 double unders
40 air squats
20 walking lunges @ farmers carry @ 70lbs/53lbs

:30 – 1:00 static hang from rings
5 wall slides
10 scap ring pull ups

2 rounds of:
10 d-bugs
1:00 free standing/assisted handstand practice

2 rounds of:
1:00 pose run @ band
1 – 2 wall climbs
5 – 10 toes to rings

2 rounds of:
3:00 of: rope climbs/skill practice (if you are proficient with rope climbs, work on legless, if you are proficient with legless, work on L-seat rope climbs)
3:00 of: handstand walk progression (use wall walks, partners to assist you for accumulated time inverted, practice your ability to balance and move)
3:00 of: ring muscle up skill progression (practice on points of performance that you need the most work in)

*scale as needed:
3 rounds of:
6 – 8 strict pull ups
6 – 8 supine ring or bar rows
:45 – 1:00 handstand hold
:45 – 1:00 plank hold
*performed every 1:30

2 rounds for max reps of:
3:00 rowing
2:00 ball slams
3:00 rowing
2:00 ring dips

1:00 row @ 65% effort
1:30 power clean warm up

1:00 overhand grip hang
10 lunge to A-pose
1:00 underhand grip hang
20 bear crawl steps forward
20 bear crawl steps backward

1:00 row @ 75% effort
1:30 power clean warm up

:30 shoulder taps @ plank
10 – 15 scapular oull ups
2 – 4 wall walks
5 – 10 broad jumps

1:00 row @ 85% effort
1:30 power clean warm up

4 rounds of the following couplet:
1 round for max reps of:
500 meter row
max rep chest to bar pull ups
*3:00 time cap

1:00 rest

1 round for max reps of:
400 meter run or 500 meter row
max rep power cleans @ 155lbs/135lbs
*3:00 time cap

1:00 rest

*score example:
round 1: 20/13 = 33
round 2: 17/10 = 27
round 3: 19/11 = 30
round 4: 15/ 9 = 24
*32:00 of workout time

Thank you to all of our athletes and visitors who lifted, volunteered, or supported during our Lifts for Gifts competition yesterday. It was a fabulous day of fun, community and PRs.

The Wilks formula is used to compare lifted weight in powerlifting between lifters of different bodyweight and gender – so you can compare the strength of men and women and lighter and heavier lifters. Below is the the list of Wilks scores from yesterday’s competition:

Box is closed today.

7:00 a.m. – 7:45 a.m. box will be open registration, weigh in, warm up and mobility.

7:45 – 8:00 a.m. rules, safety and competition format briefing.

8:00 a.m. – 9:30 a.m. 6:00 to perform a 1rep max back squat

9:30 a.m. – 11:00 a.m. 6:00 to perform a 1rep max bench press

11:00 a.m. – 12:30 p.m. 6:00 to perform a 1rep max d-lift

On a running clock lifters will have 2 minutes prep time to warm up to a start load, and 4 minutes to complete as many single lifts as needed to perform a 1 rep max in each individual lift. Athletes will have six minutes on the floor for each of the Power Lifts, 4 minutes of competition time on the floor for each of the Power Lifts.

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Schedule Update:
Regular scheduled classes on Sunday December 15th, are formatted from 8:00 a.m. to 12:30 p.m. Workout will consist of performing the back squat, bench press, and d-lift for a 1 rep max.

Find more details here.

Box will be closed on Monday December 16th.

10 seated wall slides
5 squat therapy
10 cuban press @ snatch grip

2 rounds of:
burgeners

3 rounds of:
1 muscle snatch + 1 hang muscle snatch
1 power snatch + 1 hang power snatch
1 split snatch + 1 hang split snatch
1 overhead squat
*performed every 2:00 – increase load every round as technique allows

10 rounds of:
2 snatches @ 1 x 1
*performed every 1:30 – :05 – :07 between each single – these may be varied

as many ronds and reps as possible in 9:00 of:
12 ball slams
6 hand stand push ups
3 snatch drops or snatch splits @ 115lbs/75lbs

2:00 scarecrow @ band
12 cuban presses
12 lunge to A-pose
2:00 shoulder distraction @ band

3 rounds of:
8 – 10 muscle clean & press left @ dumbbell/kettle bell
8 – 10 muscle clean & press right @ dumbbell/kettle bell
8 – 10 supine ring rows
8 – 10 strict toe to bars
*performed every 1:30 – use two dumbells/kettle bells holding one in the front rack position while performing with the other

3 rounds for times of:
500 meter row
10 clean & jerks left @ dumbbell/kettle bell @ 53lbs/35lbs
10 clean & jerks right @ dumbbell/kettle bell @ 53lbs/35lbs
20 pull ups
*performed every 5:00 – use load appropriate for you to perform unbroken breathing through your nose

2 rounds of:
:30 single leg glute bridge left
:30 single leg glute bridge right
:30 lunge to A-pose
:30 boot strappers
:30 lateral band walk left
:30 lateral band walk right
:30 russian step ups left
:30 russian step ups right
:30 side plnk left
:30 side plank right
*perform with as little rest as possible

3 rounds of:
1 d-lift warming up to and starting @ 70% of your intended 1rm – increasing load every round.
*performed every 1:00 – 2:00 – time clock will be provided – consider this a dry run of the competition – not to exceed 90% of your intended 1rm – take at least 3 rounds to warm up – have your percentages ready as you will need them for the workouts and for calibration in preperation of Lifts For Gifts.

6 rounds of:
4 chin ups @ load or @ assistance @ band
*performed every 2:00

4 rounds of:
6 seated good mornings – increase load every round
*performed every 2:00

2 rounds of:
8 chinese barbell rows @ 2111 – increase load every round
*performed every 2:00