Did everyone survive windpocalypse? We lost a few trees in our yard and I briefly entertained the idea of holding the Tuesday morning classes at my house so we could carry the trunks and branches from the backyard to the truck.

We are continuing our love affair with static holds and holding external loads. Today we will combine the anchor squat with the low-lunge. This should produce waves of nausea and make you question your fitness level.

Training for Tuesday May 3rd, 2016

Warm Up

High Knee Jump Rope x 100
Spiderman x 5
Hip Slides x 5
Inchworm x 5
High Knees (x20 total) => Burpe x1 [10 rounds]
Speed Skaters x 50 total

Extended Warm up

Dot Drills (see board for today’s patterns)

Bicep Curl (time for some gun show) x 10
Push Up x 10
4 Rounds


Hang Power Clean and Press

  • 1 x 5 warm up
  • 2 x 4 at 70%
  • 3 x 3 at 80%
  • 3 x 2 at 90%


Atomic Anchor (combo regular anchor with low lunges) x 20 total
Row 250 meters
FLR 1 minute
5 Rounds (yes 5 ROUNDS cupcake!)

Mobility Work

Pain Cave
Band Flag