Friday 09/18
Strength Day
Part 1 - Every 2:30 × 6 Sets
6 Split Squats ea. leg
Use weight as needed
Part 2 - OTM x 10
1 Snatch
Build to a heavy single
Thursday 09/17
Body Armor - 4 RNFT
100m farmers carry
16 Alt Kong rows
2 mins rest
WOD - 12min AMRAP
12/9 Cal row
12 Box jump overs (24/20)
12 KB swings (53/36)
12 Push ups
Wednesday 09/16
Strength - Every 90s x 7 Sets
3-3-2-2-1-1-1 Push Jerk
Build based off feel
WOD - For Time
Buy in : 800m Run
3 Rounds
20 Sit Ups
15 Lateral Burpees
10 Push Jerks (135/95)
Buy out : 800m Run
Tuesday 09/15
Strength - Every 2:00 × 6 Sets
3-3-3-2-2-2 Front Squats
Build based off feel
WOD - 3RFT
21-15-9
Pull ups
DB Goblet Squats (50/35)
3x DU (63-45-27)
Monday 09/14
Schedule reminder - now that summer is over the only days we have 7am classes are Tuesday , Wednesday , and Thursday.
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
build based off feel
WOD - 4 RFT
5 Power Cleans (185/125)
400m Run
10 HSPU