Monday 1.19.26

Workout of the Day

STRENGTH

3-5 Progressive Sets
8-10 DB Bench Press, Seated DB Strict Press, OR Three Point DB Row (ea arm) @ 21×1
1:00 Partner Sorenson Hold

Notes
Buddy up with someone. Complete your upper body movement, then support each other for the partner sorenson. Repeat for 3-5 total sets of work.

Your first set can be at light loads to warm up and lock in the tempo. Then aim for at least 3 challenging sets. Pause for 1 full second at bottom and top of each rep.

Upper Body Movement: We have Clean and Jerks tomorrow and Bar Muscle Ups on Wednesday. Choose whichever movement makes the most sense depending on what you did over the weekend and if you’re training in the next couple of days. Athletes may also perform 3-5 Weighted Strict Chin-Ups or their most challenging variation.

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use an empty sled and light ball today. GO FAST.

Practice cycling your ball slams efficiently and quickly and then… sprint!

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(Group Class Programming WK3/8  )

Our fearless leader taking on Murph last year. (Coach Whit is in charge of the blog this week so you finally get to enjoy some action shots of Captain Osorio. Throw some David appreciation down in the comment section!)

COVEN Returns Tomorrow (Tue 1/20)!

Coach Clay will teach easy nervous system regulation techniques and breath work, then lead a guided meditation to help you access a peaceful state where your body’s genius can work its magic. Community member Travis James will guide the journey with his soothing singing bowls. Time to regenerate as intensely as we train! Register on Zen Planner!