It’s that time of the year again… time to get you STRONG. The dictionary says “stalwart” means reliable, sturdy, and strong. Sounds good to us! During this eight week cycle we will focus on the Back Squat. Plan your squats using %s of your 1RM on Monday and Fridays. And don’t worry—we won’t leave out the conditioning. We’ll sub focus on Maximum Aerobic Power (MAP), along with overhead pressing. Get ready to be STALWART!
- Head Coach Tony B.

Monday 1/6/20

A. Back Squat:
Every 3 Minutes for 5 Sets:
5 Back Squats @72.5%

B. For Total Time:
50 Pull Ups

*Rest 2:00

50 Hand Stand Push Ups

*Rx+: Chest to Bar & SHSPU

Competitive CrossFit:
A. Olympic Interval:
Every other Minute for 6 Sets:
1 Snatch
*End with a heavy single

Slowly but surely we are getting there. This is likely the last “easy” week, so take advantage of it.

Today we test our gymnastic capacity. Although the movements are different by nature, there will still be a compounding effect. Give each portion your all - do not “pace” either.

Tuesday 1/7/20

30 Minute EMOM:
Minute 1: 6 Hang Power Clean + 6 Front Squat 115/85
Minute 2: 12/8 Cal Air Bike
Minute 3: 40 Double-Unders
Minute 4: 10-15 GHD Sit Up
Minute 5: 16 Wall Balls 20/14

Well . . . here we go! Moving efficiently will be the name of the game with our long pieces moving forward. Sure, most of us can get the work done while we’re in the first few rounds of this 30 minute EMOM. But it’s those of us who move with intention who will be standing tall as fatigue collects and the rep count rises.

Wednesday 1/8/20

A. Push Press:
6-6-4-4-2-2
*End with a heavy double for the day

2 Rounds for Time:
40 Calorie Row
15 Burpee Box Jump Overs 24/20
9 Ring Muscle Ups

Competitive CrossFit:
A. Back Squat:
Every 3 Minute for 4 Sets:
4 Reps @77.5%

We finally have our Wednesdays back! Today we build to a tough, but clean, double in the Push Press. This double does not need to be “TNG” but the bar should be moving off the shoulders quick.

Grind & Skill: today we get a mix of pure grunt work and the unicorn that is the Ring Muscle Up. Racing to the rings may not be the best strategy. However, taking the row too casually will put you at a tough deficit.

Thursday 1/9/20

A. Snatch Complex:
Every other Minute for 6 Sets:
1 High Hang Snatch
1 Hang Snatch
1 Overhead Squat

B. Snatch Balance
5 Sets: 2 Reps - Moderate - but heavier than last week.
*Rest 2 Minutes between sets

C. Structural:
3-5 Rounds for Quality:
8-10 BTN Snatch Grip Press or Sotts Press
8-10 Double KB Front Rack Reverse Lunge
5 OHS @5525

Friday 1/10/20

A. Back Squat:
Every 3 Minutes for 3 Sets:
3 Back Squats @82.5%

B. 13 Minute AMRAP:
12 Double KB Squat Clean Thrusters 16/12
9 P Bar Push Ups
15s L-Sit Hold

Competitive CrossFit:
A. For Time & Quality:
350m Ski
25FT Hand Stand Walk
500m Ski
50FT HSW
750m Ski
50 FT HSW
500m Ski
25FT HSW
350m Ski

Heavy day! Stay confident, stay fast, and focus on your bracing. You’ve got this.

Toda we see a rare and potentially new movement for a lot of us. The loading itself shouldn’t be too difficult, but coordination under fatigue may cause some issues. In addition to that we find ourselves under tension a lot in this piece. Your goal today is to perform each movement unbroken with the challenge being keeping your rest periods short and consistent.

Saturday 1/11/20

The row can be split however you see fit. The Box Get Overs will be performed as “Follow the Leader”

A. For Time in Teams of Two:
1500m Row
20 Burpee Box Get Overs
1000m Row
20 Burpee Box Get Overs
500m Row
20 Burpee Box Get Overs
1000m Row
20 Burpee Box Get Overs
1500m Row

Sunday 1/12/20

Rest Day - Get out and enjoy life.

#FEASTONLIFE