Olympus – Snowday Edition!

Date: 2026-01-31 AO: Olympus Q: Krzyzewski , PAX: flipper, Mountain Momma, The Worm, Toto, Krzyzewski FNGs: None COUNT: 5 Virtual beatdown this week courtesy of the historic nearly foot of snow Charlotte received! Truly one for the ages. WARMUP: Pax did their own thing, but the prescribed warm-up was as usual: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) The E-Z Complex (3 sets) – Single bell swings (3x) – Hi-pulls (2x) – Clean (1x) – Thruster (1x) – Switch hands and repeato 2) Upbeat EMOM (12 min. EMOM) – A: Pelosi Ladder – B: Row -> Clean -> Park Bell -> Row -> Clean/Squat/Press (3x; switch to other side every round so you do each side twice in the 12 min. EMOM) – C: Merkins (10x) 3) Five Alive Complex (3 sets; naturally, you can flex this up to 5 sets total, if you want that full “Five Alive” experience…or have spare time) – Snatches (5x e/s) – Lawnmower rows (5x e/s) – Chest press (5x) 4) Circuit Work (5 sets; 2 min. rest between each set) – Heavy swings (20x) – Goblet squats (10x) – Deadlift -> upright row (5x) – Racked reverse lunge (5x e/s) MARY: – Static holds (overhead / rack / suitcase) for 20 sec. each element then 20 sec. rest and repeato other side – Plank (45 sec.) – Glutebridge (45 sec.) ANNOUNCEMENTS: – THE PR:o:D – First Friday of the month – see Slack for details for February’s edition. – :pancakes: Second F Friday (2/13) – second Friday of the month at Stacks. See Slack for details. – :beers: SOB Brew Ruck (3/7) – see details on Slack. COT: Not this week.