Read more about our response to Covid-19 HERE

Tuesday 1/5

Cash In: 3x 30sec hang from bar…30 sec rest

Cash out: 4×10 Toes to Bar


Basic & Performance

Barski cleans: (all from the hang position) no straps are allowed. Do not put bar down. Work up to 75%x3x5 sets.

Clean deadlifts: work up to 100%x3 100%+5 kg x 3, 100%+10 kg x3. Make sure your form is the same form you use when cleaning. Take bar to launch position then straight to the high hang position. Return the bar to the floor the same path you got it up.

Rack jerks behind neck: work up to a heavy single.

Good mornings: 3 x 10 reps to a 45 degree angle. Last rep needs to be explosive



Three rounds for time of:

  • 10 Ground to Overhead (135/95 lbs)
  • 400 Meter Run


Three rounds for time of:

  • 5 Burpees
  • 15 Kettlebell Swings
  • 400 Meter Run
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.