Wednesday 02/18
WOD - Alt OTM x 6 Rounds
Min 1 : 12 DB Bench Press
Min 2 : 20 Sit ups
Min 3 : 15 DB Box Step Ups (50/35)(24/20)
Min 4 : Max Burpees (=score)
Min 5 : Rest
Tuesday 02/17
Strength - Every 90s x 8 Sets
1 Clean & Jerk
Build to a heavy set , athletes choice on style of movement (power, squat, split jerk, etc..)
WOD - 3:00 AMRAP + 2:00 Rest x 4 Sets
21/18 Cal Row
15 T2B
9 Clean & Jerks (135/95)
Score = Total rounds + reps • pick up where you left off
Monday 02/16
Today - NO 5:15am CLASS , all other classes are on!
Strength - Every 2:00 x 5 Sets
3 Strict Press
Build to a heavy set, from the floor
WOD - “Cindy” 20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Friday 02/13
This Monday 02/16 - NO 5:15am class. All other classes will be on
Strength Day
Part 1 - Every 2:00
5-5-3-3-2-2 Overhead Squats
Build to a heavy Double
Mod to Front Squats if needed
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6-10 = 1 Snatch
(mod to clean if needed)
Thursday 02/12
This coming Monday 02/16 there will be no 5:15am class
Strength - Alt OTM
4 Rounds - 8:00
E: 12 DB Bench Press
O: 20 Plate weighted sit ups
4 Rounds - 8:00
E: 10 DB Rows ea arm
O: 25 Plate Russian Twists
WOD - 10 RFT
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
C2B Pull ups