Thursday 06/18
This Sunday - 8:00am only NO OPEN GYM
Body Armor - Alt OTM x 3 Rounds
10 Plate halos ea way
20 Supermans
12 Barbell curls
:30 Wall sit
WOD - For Time
Buy in - 800m Run
5 Rounds
2 Rope Climbs
12 Burpees
Buy out - 800m Run
Wednesday 06/17
Strength - Alt OTM x 10 mins
8 RDLs (~40-50% of 1RM DL)
10 Kneeling DB Press ea arm
WOD - 18 min AMRAP
100m Farmers Carry (53/36)
25 Sit Ups
50 DU
15 HSPU
Tuesday 06/16
Strength - Every 90s x 7 Sets
2 Hang Power Cleans
Build based off feel
WOD - 6RFT
200m Run
6 Hang Power Cleans (115/85)
6 Front Squats
Monday 06/15
This Sunday (Fathers Day)- 8:00am class only - NO open gym
Body Armor - Alt OTM x 4 Rounds
12 DB Bench Press
6-10 Strict Pull Ups
:45 Plank
WOD - Every 3:00 x 8 Rounds
250m Row
5 Box Jumps (30/24)
Score = slowest round
Friday 06/12
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-&5% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Cleans + 1 Jerk
Sets 6-10 = 1 Clean + Jerk
Build based off feel