Monday 21April14

Fitness Challenge for the week: Row an extra 10k meters OUTSIDE OF CLASS.  Your warm up and cool down WILL count, but the work within a WOD will not count.  Rowing club will count. 


If you require a lot of extra time to warm up–get here early.  We will begin classes pretty much at the top of the hour so we can get squatting.  The best warm ups are not laying on a foam rolling for 19 minutes and then trying to squat heavy.  Instead, move your body, get sweaty, and go through some range of motion drills–that will set you up for success!  If you use knee sleeves and/or Olys, please get them on BEFORE we begin, not during the 5 min AMRAP/warm up.  You will simply not be able to get all of your sets of squatting in if you miss the warm up (because you’ll be doing 5 mins warm up either way).


To those of you that have spoken to me about transitioning from Fitness to Performance (after I mentioned it in that video), start to lock in on some of those movements that we spoke about!  Contact me with questions.




A. Back Squat 6×2 @85%

B. 2 Rounds:

row 400

22 Russian Swings  (28/20)

22 Burpees

22 KB Goblet Squats

22 DUs

–rest 4 mins–

*HARD efforts




A. Back Squat 7×2 @87%  (a slight increase from last week)

B. 12 Min AMRAP:

2 Mus/8 CTB

200m run

15 Wall Ball Shots (20/14)



Pull Up Progression

A. 5xME, rest 90 secs*

B. 3×10 Push Ups

*If you totalled more than 25 reps last Monday, drop your band one peg



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York, PA 17402

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