Wednesday 10/21
Back in action. Again, so sorry for all the last minute cancelations!!!
Strength - Every 2:00
5 × 5 Bench Press
WOD - 4 RFT
30/24 Cal Row
25 Sit Ups
20 Alt DB Snatch (50/35)
Tuesday 10/20- Morning classes only
Morning classes only today! We apologize for the last minute schedule adjustment. Back to the full swing of things tomorrow !!
Strength - Every 2:00 × 6 Sets
4-4-3-3-2-2 Push Press
From the rack, build based off feel
WOD - 12 min AMRAP
10 Pull Ups
12 Wallballs (20/14)
14 Box Jump Overs (24/20)
Monday 10/19 - evening classes only
Today - Evening classes only
Tomorrow - MORNING CLASSES ONLY - I’m so sorry but we have to cancel the evening due to a scheduling conflict and our flights being changed. Don’t worry everything will be back to normal on Wednesday!!!
Body Armor - 4 RNFT
8 Barbell RDL’s @ 45-50% of 1RM DL
:45 Plank
20 Banded bicep curls
WOD - 4 RFT
15 Deadlifts (185/125)
10 HSPU
400m Run
Friday 10/16
This Monday - 10/19 - NO morning classes, all evening classes will still be on.
Please stay tuned for Tuesday morning as well, things got a little hectic with our flights so we’re working on a schedule! So sorry!
Strength Day
Part 1 - Every 2:00
8 × 4 Back Squats
@ 75-80% of 1RM or 5-10lbs heavier than last week
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Power or squat today! Build based off feel
Thursday 10/15
Reminder today - no 8:00am class
Monday - evening classes only , no morning
Strength - Every 2:30 × 4 Sets
5 Strict Press + 5 Push Press
Unbroken sets , from the floor
Target = 70-75% of 1 RM Strict press
WOD - 4RFT
500m Row
25 Sit ups
5 Bar MU (mod = 10 C2B)