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
Thursday 06/11
Strength - Every 2:00 x 5 Sets
3 Deadlifts
Tap & Go sets - build based off feel
WOD - 12 min AMRAP
5 Deadlifts (225/155)
10 T2B
25 DU
Wednesday 06/10
Body Armor - Alt OTM x 4 RDS
10 Barbell good mornings
:20 Side plank ea
20 Standing plate risers
15 Hollow Tucks
WOD - 3 RFT
1,000m Row - 500m Row - 250m Row
30-20-10 Alt DB Snatch (50/35)
30-20-10 DB Goblet Rev. lunge
Tuesday 06/09
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - 5 RFT
15-12-9-6-3
C2B
Box Jump Overs (24/20)
Wallballs (20/14)