REBUILT MEALS WILL BE HERE FROM 4:30 to 6:30 WITH FREE SAMPLE MEALS
Clarks Custom Therapy will be here tonight as well!

THERE ARE A LOT OF 1 REP MAXES THIS WEEK! if you are not comfortable or confident working on those maxes we can always go for heavy sets 3 reps! DO NOT GIVE UP DEPTH IN YOUR SQUAT TO ADD WEIGHT!!!

Here is a preview for the week. Monday’s workout is below.
Back Squat – 1RM (Monday)
Strict Press – 1RM (Thursday)
Deadlift – 1RM (Friday)
Power Clean & Jerk – Max for the Day (Tuesday)
Bench Press – 1RM (TBD)
Benchmarks & Highlights:
Monday: Row/Burpee/Pull-Up Chipper (aerobic + gymnastic density)
Tuesday: Open WOD 13.4 – Grip, midline, and barbell test

Body Heat + Mobility (4-6 min)
2:00 Row
—
:20/:20 Samson Lunge Stretch
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
:30 Goblet Squat Ankle Mobility
Specific Prep (8-10 min)
2 Sets: For Quality
8 Goblet Cossack Squats
8 Up Downs
8 Scapular Pull-Ups
8-10 Ring Rows
–
Then get the barbell to the rack and talk through loading for Back Squats. We want to give you plenty of time to warm up for these back squats!

20 minutes to find a 1 rep max back squat
The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat
Suggested Loading:
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+

Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%

Workout

For Time
500m Row
25 Burpees
50 Pull-Ups
25 Burpees
500m Row

Level 2:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row

Level 1:
For Time
400m Row
20 Burpees
30 Banded Strict Pull-Ups
20 Burpees
400m Row

Masters 55+:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row

Time Domain: 9-12min
Time Cap: 15min

Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min
Secondary Objective: Complete the workout in under 12min

Stimulus: Chipper Conditioning and Aerobic Capacity
RPE: 9/10
Workout Strategy and Movement Breakdown:
This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.