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 1/13/20

A. Back Squat:
Every 3 Minutes for 5 Sets:
5 Back Squats @75%

B. 2 Rounds for Total Calories:
3 Minute AMRAP:
20 Clean and Jerks 95/65
Max Cal Air Bike in Time Remaining
*Rest 3:00

RX+: 135/95

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

Now we’re talking! We’re going heavier again this week, but you’ve been moving some solid weight, so approach this with confidence. Get in the groove and crush this 5x5.

There’s lots we can’t control, but we DO decide the effort we put in. The barbell today is light enough, and the rest period between rounds long enough, that we should get after this one. Put the reps together at the start of the round, and get to the bike in a hurry.

Tuesday 1/14/20

30 Minute EMOM:
Minute 1: 8-10 Deadlifts 185/135
Minute 2: 10-12 HSPU
Minute 3: 12-15 Burpees Over P Bar
Minute 4: 10-12 Pull Ups
Minute 5: 10-14 Alt Pistols

Lots to be grateful for this week, including another EMOM! And even better, you get to work through higher skill movements. If you’ve practiced and perfected your kipping technique, enjoy reaping the benefits today—you can go unbroken, although you don’t have to. For all of us: stay positive and push through. You’ve got this!

Wednesday 1/15/20

A. Push Jerk:
9-9-6-6-3-3
*End with a heavy triple for the day

B. For Time:
60 Wall Ball 20/14
20 Toes to Bar
200 Double Under
20 Toes to Bar
60 Wall Ball

Competitive CrossFit:
A. Back Squat:
Every 3 Minute for 4 Sets:
4 Reps @80%

Building off last week’s push press work, we move to a heavy set of three in the push jerk. Focus on finding a strong rack position for each rep so that you can maximize energy transfer from core to extremity as the bar starts getting heavy.

Down and back we go. Can you hang on to the wall ball? Our goal is to put together big sets within each movement. Go for it—this is an opportunity to take chances.

Thursday 1/16/20

A. Snatch Complex:
Every other Minute for 6 Sets:
1 Halting Snatch Deadlift
1 Snatch Pull
1 Hang Snatch
1 Overhead Squat

B. Snatch Balance
Build to a tough single in 12 Minutes or less

C. Structural:
3-5 Rounds for Quality:
5 Seated Box Jumps
20 Banded Pull Throughs
20 Banded Face Pulls

Friday 1/17/20

A. Back Squat:
Every 3 Minutes for 3 Sets:
3 Back Squats @85%

B. 14 Minute AMRAP:
16 Double Dumbbell Box Step Overs 50/35
8 Bar Muscle Ups
4 Wall Walks

Competitive CrossFit:
A. For Time & Quality:
18-15-12-9-6
Strict HSPU
Strict Ring Dips
Bench Press 185/135
*50FT HSW between each round

Focus, breathe, brace and drive.

Grind Grind Grind. Today is all about sticking with it and pushing through. Each movement will continue to add time under tension. Our heart-rate won’t be crazy high, but watch out for some serious muscle fatigue. Good positions will be rewarded, and planned breaks are encouraged. However, 14 minutes will start to tick away quickly so stay focused.

Saturday 1/18/20

Split work how you see fit. Score is total time.

A. For Time in Teams of Two:
3 Rounds:
15 Clean and Jerks 135/95
15 Chest to Bar Pull Ups

50/35 Cal Air Bike

2 Rounds:
15 Snatch
15 Toes To Bar

50/35 Cal Air Bike

1 Round:
60 Thrusters
60 Bar facing Burpees

Sunday 1/19/20

Rest Day - Get out and enjoy life.

#FEASTONLIFE