This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!



100M jog

10 Box Step ups

10 Spider-man Lunge

10 Bow2Bends

6 Box Jumps

30 Sec Pike push up on box hold

10 PVC pass thrus

10 PVC Overhead Squats


Overhead Squat


Increase weight ea set


*In between sets – 2 Wall Walks per set

Video courtesy of Catalyst Athletics.  We begin a new strength cycle today!  Our Squat movement for this cycle will be the Overhead Squat.  The more comfortable you get squatting with weight over your head, the more comfortable the Squat Snatch becomes.  The better your Squat Snatch, the more weight you can do in the Squat Snatch, making you overall stronger and more fit!  Keep the arms fully locked out, and armpits facing forward throughout this lift.

Video courtesy of Reebok CrossFit ONE.  For the wall walks, this is to help reinforce the stable Overhead position.


3 Rounds:

10 Handstand Push Ups

20 Burpee Box Jump Overs (24/20)

30 Alternating Pistols

With the Burpee Box Jump Over, you do NOT need to fully lock out the hips at the top of the box.  Just get over the box to begin your next rep.


Scaling Options:

HSPU -> Pike Push Up off Box* -> Pike Push Up off the ground -> Hand release push ups

Box height -> 20/16 -> as needed

Pistols -> banded** ->to box***

Video courtesy of NorCal Fitness.  Pike Pushups off a box demo.

Video courtesy of Invictus Fitness.  Banded Pistol Demo.  Aim to have the band even with the bottom of your butt cheek.

Video courtesy of Max-Level Fitness.  Demo for Pistols to a box and progressing to regular Pistols.


Cool Down:

Banded OH stretch – 1 Min per side


Couch Stretch – 1 Min per side

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