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Wednesday – 2/1

A.) Every 90 seconds for 5 sets: 5 Front Squats - pick your own weight, build if you are feeling good B.) 3 x 4min AMRAP 5 Power Snatch 5 Bar facing burpee 5 Power Clean 5 Bar facing burpee *rest 2 minutes between each AMRAP *restart the AMRAP after your rest *pick your own weight today, something you can do unbroken. You get one bar.

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Tuesday – 1/31

A.) Push press: 8 sets of 3 - don’t got for a max but find something challenging for 3 today A.) 15 minute AMRAP 20 Pull ups 20 Wall Balls (20/14) 20 Box Jumps (24/20) This is a good open prep workout. Use the 80/20 rule on this workout: 80% effort for about 80% of the workout then 100% (or as much as you have left) for the last 20%. Hit this hard and have fun!

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Monday – 1/30

Thanks you everyone for a great anniversary party! This has been an amazing year and I can't wait to share another one with you. Today's workout has a semi-new movement in it for you, well two actually: KB Clean and Jerk and a OH Forward/backward lunge. I will hopefully have a video up before the end of the night as to what exactly we should be looking for with this. A.) EMOM 10 minutes 1 Hang Power Snatch (knees) + 1 Overhead Squat *weights can vary throughout the 10 minutes, preferably no misses B.) 5 rounds for time: 5 Single

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Friday – 1/27

A.) Bench Press: 1 rep max B.) 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. Scaled: Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push

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Tuesday – 1/24

A.) For time: 50-40-30-20-10 Burpee Double Under Ab mat Sit up B.) 3 rounds not for time, rotating movements 3 rope climbs Max effort handstand hold (1:00 max) - try freestanding 15 Good Mornings - lighter weight

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Monday – 1/23

In six days we will be rolling out the red carpet for everyone to celebrate TPF being open for one year! I mean that literally, we are going to have a red carpet for you guys, because why not. Some people had questions about my request of attire for the night, basically just meant business casual. We all spend enough time around each other in t-shirt, tanktops and sweat pants it will be nice to have a chance to wear something nice. Party starts at 6 and will go until whenever we are done. This week we are going to

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Saturday – 1/21

With a Partner, 6 rounds for time: Partner A: 250m Row Partner B: 30 Double Unders 10 Power Snatch (75/55) *complete the movement then switch, tag your partner between movements. Whoever finishes first gets to rest while their partner finishes. *a round consists of both a row and the couplet. Each partner will do 6 rounds.

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Friday – 1/20

A.) 10min AMRAP 5 Strict K2E 10 Squat Clean and Jerk (135/95) 15 Box Jump Overs (24/20) B.) EMOM 12min, alternating Even - 0:30 Handstand Hold Odd - 0:30 Hollow Hold

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