We’re extremely happy with what we saw in STALWART. Yeah, there were many, many PRs, and more weight on the bar is awesome. But even more exciting to us were the improvements in technique, intention, and grit, both under the heavy barbells and in the Maximum Aerobic Power (MAP) WODs. So even if the barbell didn’t move the way you wanted it to at the end of the cycle, be confident that you absolutely improved your foundation of strength. Some days the lift is there, and some days it isn’t... but technique improvements will consistently show up, and transfer across all our movements.

Having built strength, we’re going to go even deeper on technique in this cycle, “PROWESS". We’ll be developing skill and expertise in Olympic lifting. Plan on interval lifting on Mondays, and fatigued, heavy lifts on Fridays. “Weakness Wednesdays” will be focused on both “Work Capacity” and “Gymnastic Capacity,” whichever you choose to attack first should be your focus throughout “PROWESS”. In addition we look to increase positional strength with supporting mobility work. Time to confront your weaknesses... and slay them.

- Head Coach Tony B.

Monday 2/17/20

A. 12 Minute EMOM:
1 Power Snatch
1 Low Hang Power Snatch
1 Hang Power Snatch

B. 5 Rounds for Time:
12 Box Jumps 30/24
9 Thrusters 115/85

Competitive CrossFit:
A1. Conventional Deadlift:
6-6-6-6-6
*Rest 60s
A2. GHD Sit Up:
15-15-15-15-15
*Rest 2:00 between super sets

This week we build on the complex from last Monday. We still want to hold onto the bar for all three reps. The percentages will be similar to last week, but we will aim to improve our catch position. With the added reps our pull will feel the effect. In turn, we need to focus on moving under the bar efficiently.

Leg fatigue city. We will have to focus during the box jumps as our legs will quickly begin to feel fatigue set in. Moving unbroken through the thrusters will be key in order to make up time that we will need for the high box jumps.

Tuesday 2/18/20

A1. Bench Press:
5-5-5-5-5
*Rest 60s

A2. Banded Face Pull:
20-20-20-20-20
*Rest 1:30 between super sets

B. 9 Minute AMRAP:
3-6-9-12-15..etc
Devils Snatch 50/35
Ring Dip

More Push + Pull, no surprise here. Today we look to build across our 5x5 in the bench ending with a tough set. Our banded pulls should stay consistent across and feel moderate in terms of difficulty. Look to maintain constant motion with no breaks during these to increase our time under tension. #SWOLE

New movement who dis! An evil step sister to the Devils Press, the Devils Snatch is a bit more approachable due to lighter load. However, that just means we will be moving faster. Utilizing a clean kipping technique during the ring dips will be crucial in order to maintain a steady pace across all 9 minutes of todays workout.

Wednesday 2/19/20

A. Gymnastic Capacity:
For Max Reps on a Running Clock:

0:00-5:00:
Max Sets of 5 Unbroken Strict Leg Raises

5:00-10:00:
Max Sets of 5 Unbroken Seated DB Press 50/35

10:00-15:00:
Max Burpee Pull Up

RX+:
Round 1: Toes to Bar
Round 2: sHSPU
Round 3: Ring Muscle Up

B. Work Capacity:
800m Row @ Goal Pace
900m Row @ Recovery Pace
300m Sprint

Competitive CrossFit:
Overhead Squat:
4-4-4-4-4
*Start at 70% and build as you see fit

Based on last week’s tests you should have an idea of what to focus on for “Weakness Wednesdays” moving forward. The plan is to attack your weakness first. Using the other option, as more of a skill focused piece. Give 100% effort to your weakness . . . increase your prowess.

This week we move from max effort sets into repeatability. With the requirement of performing 5 reps unbroken during the first two portions of the workout we will have to be wise about pacing. However, 5 minutes isn’t very long. Don’t get stuck standing around or staring at your implements for too long or time will be over before we know it. DO NOT pace any section, the plan is to attack each interval as an individual test and work through the more challenging movements under fatigue.

Thursday 2/20/20

A. Front Squat:
5-4-4-3-3
*Rest as needed between sets
*Each set should be tough - Heavier than last week.

B. Block Clean + Push Jerk:
5 Sets:
1.1+1
*Rest 10-15s between reps 1 & 2
*Set the blocks so the bar is just above the knee. (Same as last week)

C. Structural:
3-5 Rounds for Quality:
15 GHD Hip Extensions
6-8 Chin Ups
60-90s Ring Plank Hold

Friday 2/21/20

A. 20 Minute EMOM:
Minute 1: 15/12 Cal Row
Minute 2: 1-3 Squat Cleans @75%*

*Use Squat Clean 1RM to determine today’s percentage for the EMOM.

B. Finisher:
3 Rounds:
2 Wall Walks
20-30s Hand Stand Hold
10-20 Shoulder Taps
—OR—
3 Rounds:
8 Push Ups
30-45s Plank
10-20 Cross Body Shoulder Taps
*Rest 60s between rounds

Competitive CrossFit:
5 Rounds:
15/12 Cal Air Bike @ High Effort
1:00 Sand Bag Bear Hug Hold 150/11
8 Sand Bag Bear Hug Squats
*Rest 1:30 Between Rounds

Pull. Pull. Pull. Can you keep pace on the rower while still maintaining clean movement on a heavy barbell? We’re about to find out. Row at a pace that allows you to complete all required calories but gives you a smooth transition to the barbell. There is NO point in sprinting the row causing big spikes in heart rate. Use the entire minute along with the rep range to complete your cleans. We want to see crisp reps under fatigue rather than grinding through some reps just to get the count up.

Saturday 2/22/20

A. 14 Rounds for Time in Teams of Two:
14 Single Dumbbell S2OH 50/35
25FT Single Arm DB Overhead Walking Lunge
6 Box Jump Overs 24/20”
25FT Single Arm DB Overhead Walking Lunge

Teams will alternate complete rounds until 14 Rounds (7/each) are complete.

Sunday 2/23/20

Rest Day - Get out and enjoy life.

#FEASTONLIFE