WODs

Gymnastics

Sunday, January 19th, 2025 – Gymnastics

Main Work (50 minutes)

Skill Practice:
4 x 6 Kip Swings with Controlled Hollow-to-Arch Transition
3 x 5 Hanging Knee Raises into Partial Toes-to-Bar (focus on engaging lats and core)
Strength:
3 x 8 Strict Hanging Leg Raises (Bend Knees if Needed)
3 x 10 Lying Toes-to-Bar Progressions (Start supine on a bench, pull toes to a target)
Core Finisher:
3 Rounds:
10 V-Ups
15-second Hollow Hold
Strength

Sunday, January 19th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Dumbbell Tricep Overhead Extensions 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes
Olympic Weightlifting

Saturday, January 18th, 2025 - Olympic Weightlifting 201.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM10
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 72%
7th: 76%
8th: 80%
9th: 84%
10th: 88%
% of Snatch

C&J Work

E1:30MOM10
Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 72%
7th: 76%
8th: 80%
9th: 84%
10th: 88%
% of C&J
Bootcamp

Saturday, January 18th, 2025 - Bootcamp

WOD

Workout Format
TBD

COMPETITIVE

PERFORMANCE

LIFESTYLE
Olympic Weightlifting

Saturday, January 18th, 2025 - Olympic Weightlifting 201.2

Paused Back Squat

E2:30MOM5
Perform each set as…
3x (2s pause BS) + 2 NO PAUSE BS
TOTAL 5 REPS PER SET
1st: 70%
2nd: 70%
3rd: 75%
4th: 75%
5th: 75%
% of Back Squat

ACCESSORIZE!

A) Mixed OH Carry
3 sets: 2:00 Effort + 1:00 Rest
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells
B) Weighted Hollow Hold
3 sets: 1:00 Effort + 1:00 Rest
Complete w/ light plate, holding to failure or to 1:00.
Strength

Friday, January 17th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Stiff Leg Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Good Morning 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Reverse Crunches 3-5 Sets X 12 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes
Flash

Friday, January 17th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Alternating Lunges X 10 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
5 Reps @ 75% 1 Rm

WOD

Workout Format
For Time
Competitive
3:30 Minute AMRAP
4 Deadlifts (225/155)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (185/130)
4 Pull-Ups
4 Alternating Lunges
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Chest to Bar Pull-Ups
4 Jump Lunges
Performance
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (135/95)
4 Jumping Pull-Ups
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts (115/80)
4 Jumping Chest to Bar Pull-Ups
4 Jump Lunges
Lifestyle
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Squat Jumps
Bootcamp

Friday, January 17th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Alternating Lunges X 10 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
5 Reps @ 75% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
For Time
Competitive
3:30 Minute AMRAP
4 Deadlifts (225/155)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (185/130)
4 Pull-Ups
4 Alternating Lunges
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Chest to Bar Pull-Ups
4 Jump Lunges
Performance
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (135/95)
4 Jumping Pull-Ups
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts (115/80)
4 Jumping Chest to Bar Pull-Ups
4 Jump Lunges
Lifestyle
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Squat Jumps
Flash

Thursday, January 16th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Push-up to Downward Dog X 60 Seconds
Cat Cow X 30 Seconds
Standing Forward Fold Stretch X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Double DB Thrusters X 5 Reps
Ring Rows X 10 Reps
Double DB Bent Over Row X 5 Reps
Sit-Ups X 10 Reps
Single DB Turkish Sit-Ups X 5 Reps

Strength

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

Workout Format
AMRAP 6 Minutes
Competitive
10 Double DB Thrusters (35/25)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Performance
10 Double DB Thrusters (25/15)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Lifestyle
10 Air Squats
10 Double DB Bent Over Row
10 Sit-up
Bootcamp

Thursday, January 16th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Push-up to Downward Dog X 60 Seconds
Cat Cow X 30 Seconds
Standing Forward Fold Stretch X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Double DB Thrusters X 5 Reps
Ring Rows X 10 Reps
Double DB Bent Over Row X 5 Reps
Sit-Ups X 10 Reps
Single DB Turkish Sit-Ups X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

Workout Format
AMRAP 6 Minutes
Competitive
10 Double DB Thrusters (35/25)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Performance
10 Double DB Thrusters (25/15)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Lifestyle
10 Air Squats
10 Double DB Bent Over Row
10 Sit-up
Strength

Wednesday, January 15th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Pull-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bench, Bar, or Ring Dips 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Flash

Wednesday, January 15th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Calf Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Movement Prep
2 Rounds
Row X 1 Minute Focusing On Driving With the Legs
Scap Push-Ups X 10
Inchworms With Push-up X 10
Burpees X 10

WOD

Workout Format
Teams of 3 ~ For Time
Competitive
5000M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Performance
4200M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Lifestyle
3800M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Bootcamp

Wednesday, January 15th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Calf Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Movement Prep
2 Rounds
Row X 1 Minute Focusing On Driving With the Legs
Scap Push-Ups X 10
Inchworms With Push-up X 10
Burpees X 10

WOD

Workout Format
Teams of 3 ~ For Time
Competitive
5000M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Performance
4200M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Lifestyle
3800M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Flash

Tuesday, January 14th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Wall Chest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Air Bike X 30 Seconds

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

WOD

Workout Format
For Time
Competitive
20-15-10
Cal Air Bike
25-20-15
Push-Ups
Performance
17-12-7
Cal Air Bike
25-20-15
Elevated Push-Ups
Lifestyle
15-10-5
Cal Air Bike
25-20-15
DB Bench Press
Bootcamp

Tuesday, January 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Wall Chest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Air Bike X 30 Seconds

WOD

Workout Format
For Time
Competitive
20-15-10
Cal Air Bike
25-20-15
Push-Ups
Performance
17-12-7
Cal Air Bike
25-20-15
Elevated Push-Ups
Lifestyle
15-10-5
Cal Air Bike
25-20-15
DB Bench Press

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
Strength

Monday, January 13th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Front Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Flash

Monday, January 13th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Box Step UPS X 10 Reps
Empty Bar Front Squats X 10 Reps
Sit-Ups X 10 Reps
Empty Back Squat X 10 Reps

Strength

Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format
8 Rounds For Time ~ Split Round for Round
Competitive
20 Sit-Ups
15 Box Jumps
5 Front Squats (135/95)
Performance
20 Sit-Ups
15 Box Jumps or Step Overs
5 Front Squats (105/75)
Lifestyle
15 Sit-Ups
10 Box Step Overs
5 Front Squats
Bootcamp

Monday, January 13th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Box Step UPS X 10 Reps
Empty Bar Front Squats X 10 Reps
Sit-Ups X 10 Reps
Empty Back Squat X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format
8 Rounds For Time ~ Split Round for Round
Competitive
20 Sit-Ups
15 Box Jumps
5 Front Squats (135/95)
Performance
20 Sit-Ups
15 Box Jumps or Step Overs
5 Front Squats (105/75)
Lifestyle
15 Sit-Ups
10 Box Step Overs
5 Front Squats
Strength

Sunday, January 12th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Dumbbell Tricep Overhead Extensions 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes
Olympic Weightlifting

Saturday, January 11th, 2025 - Olympic Weightlifting 200.2

Paused Back Squat

E2:30MOM5
Perform each set as…
3x (2s pause BS) + 2 NO PAUSE BS
TOTAL 5 REPS PER SET
1st: 65%
2nd: 70%
3rd: 75%
4th: 75%
5th: 75%
% of Back Squat

ACCESSORIZE!

A) Mixed OH Carry
3 sets: 2:00 Effort + 1:00 Rest
30 steps per set w/ moderate set of dumbbells or kettlebells
B) Weighted Hollow Rocks
3 sets: 1:00 Effort + 1:00 Rest
Complete w/ light plate, holding to failure or to 1:00.
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