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Greetings from Miami Beach !

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Connectivity:

4×0:20 Seated Pike Stretch

3×0:40 L-Sit on Parallettes

3×1:00 Chin to Toes HS Hold

BBG:

Alternating EMOM for 10:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

20 UB Double-Unders

Conditioning:

10:00 AMRAP of:

21 OHS 115/75#
15 Deadlifts 225/155#
9/7 Muscle-Ups (men 9/ladies 7)

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Connectivity:

BBG:

Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75% – rest exactly 90 seconds

Conditioning:

50 DU
40 TTB
30 Bar Facing Burpees
20 Clean & Jerks (full) 175/105#

*20 Minute Time Cap*

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Burpee Mondaze…
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Connectivity:

BBG:

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Conditioning:

6:00 AMRAP of:

3 Muscle-Ups
12 Shoulder to Overhead 95/65#
20 Lateral Hops

Rest 1:00

3:00 AMRAP of:

5 Muscle-Ups
15 Shoulder to Overhead 95/65#
30 Lateral Hops

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Why have Saturday mornings been so incredibly fun at Outlaw HQ lately?! You all have been awesome and bring some amazing weekend energy. If you haven’t been in the gym on a Saturday morning yet, MAKE IT HAPPEN!

Here are some views from this past Saturday…

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Connectivity:

BBG:

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Conditioning:

7:00 AMRAP of:

6″ Target Burpees

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Few announcements coming for you all…

1) Our group of badasses is growing! We have about 10 new members already this month. If you see someone you don’t recognize in your classes, chances are they are new to HQ. Introduce yourself and welcome them to the gym (and explain what a fancy shoe is)!

2) Because of the influx of new members, as well as the coaches collective decision, we will be bringing back our “Barbell Basics” class. Starting January 22nd, this will be held on Thursdays at 6:15pm. If we find the turnout is so great that we need to add a second class per week we will do that. But for now, Barbell Basics – 6:15 on Thursdays, starting the 22nd.

3) As everyone gets back in their normal routines after the holidays and makes their resolutions to do new and healthy things, I want to remind you all that Power Supply Meals (our in house meal delivery service) is an awesome option to make these resolutions easier for you to keep. Grab a brochure on the fridge if you are interested in learning more and approach Coach Nicole for some special perks and discount options when ordering!

Connectivity:

3×8 PVC Raises

2×1:00 Arch Hold with PVC

2×1:00 Hollow Hold with PVC

4×8 Arch to Hollow Swings + One Kipping Pull-Up in the same rhythm as your swings

BBG:

Alternating EMOM for 10:00-

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Box Jumps 24/20″

Conditioning:

14:00 to complete:

75 Double Unders
20 Snatches 65/45#
50 Double Unders
20 Snatches 80/55#
25 Double Unders
20 Snatches 95/65#
15 Double Unders
AMRAP Snatches 115/85#

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Connectivity:

BBG:

Alternating EMOM for 10:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

20 UB Double-Unders

Conditioning:

12:00 AMRAP of:

9 OHS 115/75#
9 C2B Pull-ups
9 KB Swings 24/16kg
15 OHS 115/75#
15 C2B Pull-ups
15 KB Swings 24/16kg
21 OHS 115/75#
21 C2B Pull-ups
21 KB Swings 24/16kg

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Connectivity:

BBG:

Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds

Conditioning:

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 95/65#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 105/75#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 120/85#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#