The 2020 March of the Fallen has been postponed.  This was out of the hands of the event organizers.  We will keep you posted on when it will be rescheduled, but I highly encourage everyone to donate to this great cause and keep supporting them!  Click on the above picture to go to their donation page.


Pic courtesy of Redit.  Happy 3:16 Day,…’cause Stone Cold Said So!!! 🙂



Overhead Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.

Today starts our new strength cycle!!!!  For our Squat movement this cycle, we will focus on the Overhead Squat. For the Overhead Squat, few things to remember:

Feet at shoulder width / Wide grip on bar / Knees stay in line with the toes / Shoulder push up into the bar / Arm pits face forward / Lumbar curve maintained / Hips go slightly back, then down to start the squat / Squat ends with crease of the hip below the knee / Bar moves over the middle of the foot / Heels stay down throughout movement / OHS ends when your hips and knees are fully extended.  With the 5X5 week, goal is to increase weight every set.  The last rep of each set should be VERY taxing



15 Kettlebell Swing (53/35)

12 Front Squat (115/80)

9 Hang Power Snatch (115/80)

Rest 5 Minutes, then…


15 Kettlebell Swing (53/35)

12 Front Squat (95/65)

9 Hang Power Snatch (95/65)

Back2Back 5 Min AMRAPS with a nice 5 min break between.  With the built-in rest, the goal is to go all-out for the 5 minutes each time.  Notice the weight on your bar drops in the second AMRAP.  Therefore, aim for more rounds in that second AMRAP than you did in the first.  Go for broke!


Scaling Options:

KB weight -> 35/25 -> as needed (Elite 70/53)

Bar weight -> start at 96/65 -> start at 75/55, but make sure you lower the weight for second AMRAP


Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD


Couch Stretch – 2 Min per side

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