Wednesday 02/10
Reminder that today there will be no evening classes
All morning classes will be on!
WOD - Alt OTM x 6 Rounds
Min 1 - 16 Box Jump Overs (24/20)
Min 2 - 6-10 Strict Pull ups
Min 3 - 4 Wallwalks
Min 4 - Max DUs (score)
Min 5 - Rest
Tuesday 02/10
All classes on today
Tomorrow- Wednesday 02/11 - NO evening classes (morning still on)
Reminder as well … please bring your dry workout shoes to change into so that salt, snow, and wet footprints don’t track through the gym, we would love to keep our floors as clean as possible, thank you!!
Body Armor - 4 Rds OTM
Min 1 - 6 DB RDLs each leg
Min 2 - 10 Kneeling DB Press ea arm
Min 3 - :45 Plank
WOD - 15:00 AMRAP
15/12 Cal Row
10 Alt DB Front Rack Reverse Lunges (50/35)
5 Alt Devils Press
Monday 02/09
TODAY - NO 5:15am CLASS
All other classes on!
This Wednesday - No evening classes
Strength - OTMx10
1 power clean
@ 75-80% of 1RM
WOD - For Time
3 Rounds :
30 Sit ups
15 Hang Power Cleans (115/85)
2:00 Rest
1 Round
30 T2B
15 Hang Power Cleans (185/125)
Friday 02/06
This Monday 02/09 - NO 5:15am.
All other classes this day will be on.
Strength day
Part 1- Every 2:00
10 x 3 Back Squats
@80-85% of 1RM
Part 2- Every 90s x 10 Sets
1 Squat Clean + 1 Hang squat clean
Build to a heavy unbroken complex. Begin ~ 65% of 1RM Clean
Thursday 02/05
Please note the following class cancelations:
This Monday 02/09 and next Monday 02/16 there will be NO 5:15am class
Wednesday 02/11 we will be closed for the evening (NO 4:30pm, 5:30pm & 6:30pm)
All other classes will be on
Body Armor - Alt OTM x 4 RDS
10 Barbell Good Mornings (add weight)
Side plank :20 each side
12 DB Standing skull crushers
WOD - 12min AMRAP
21/18cal Row
4 Wall Walks (1WW = 6 Plank shoulder taps)