We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
Click below to claim your free consultation and find out what we’re all about!
Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
10 Alt Box Step-Ups
-
2 Sets: (Priming the Legs for Repeat Squatting and Jumping)
10 Air Squats @ 20x1 Tempo
8 Alternating Cossack Squats (4/4)
8 Ankle Rocks on the Box (4/4)
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest
Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.
Secondary Objective: Stay consistent across all four sets.
Level 2:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 12 Box Jump Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 24/20in
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
20:00 EMOM (4 Sets):
Min 1: 10/8 Calorie Row
Min 2: 12 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
20:00 EMOM (4 Sets):
Min 1: 13/10 Calorie Row
Min 2: 15 Box Step-Overs
Min 3: Max Calorie Row
Min 4: Max Wall Balls
Min 5: Rest
Box: 20in
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
As prescribed
Box: 24/20in
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
20:00 EMOM (4 Sets):
Min 1: Calorie Machine
Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs
Min 3: Max Calorie Machine
Min 4: Max Dual Dumbbell Thrusters
Min 5: Rest
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets:
10/10 Side Lying Dumbbell External Rotations
10 Reverse Nordic Curls
100ft (30m) Reverse Sled Drag
:30/:30 Side Plank
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
