Friday 10/09
Strength- Every 2:00 Back Squats
5-5-5-3-3-3-1-1-1
increase based off feel
start about 60% of 1RM
WOD- 20 min AMRAP
10 Box Jumps (24/20)
15 Burpees
20 Single Arm DB Thruster (50/35)
400m Run
Thursday 10/08
Body Armor : 3 RNFT
1:00 Front Rack Barbell Hold
1:00 Plank Hold
1:00 Rest
WOD- For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
20-18-16-14-12-10-8-6-4-2
Cal Row
Wednesday 10/07
Body Armor - 2 Rounds (3:00 rest between sets) with 2 KBs =
50m Front Rack (L) + Farmers Carry (R)
50m Overhead Carry (L) Farmers Carry (R) - at green box turn around
50m Front Rack (R) + Farmers Carry (L)
50m Overhead Carry (R) Farmers Carry (L)
WOD - 3 RFT
800m Run
50 KB Swings (53/36)
50 Sit ups
TuEsday 10/06
Strength- Every :45 x 15 sets
1 power clean @ 80-85%
WOD- 3:00 on 1:00 off x 5 sets (AMRAP)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Monday 10/05- closed
We will be closed today only. Normal schedule will pick back up tomorrow (Tuesday)
At Home WOD- 4 Rounds for time
400m Run (or 1:00 out and turn back)
20 squats
20 Sit ups
20 burpees
