Thursday 02/17
Body Armor- 4 RNFT
150ft KB Farmers Carry ea. Arm
10 Pausing KB Goblet Squats
:40 Hollow Hold
WOD- Alt. OTM x 5 Rounds
1 min Max Cal Row
1 min Max Sit ups
1 min Max KB Swings (53/36)
1 min Rest
Score= total reps
Wednesday 02/16
Strength- Every 90s
5-5-5-3-3-3-1-1-1 Deadlifts
Tap&Go through the 5s & 3s , build based off feel
WOD- Every 2:00 x 10 Rounds
2 Rope Climbs
Max Cal Row
score= total cals
tuesday 02/15
Reminder that today is the last schedule adjustment- no morning classes. All evening classes will still be on
Strength- Every 90s
5-5-5-3-3-3-1-1-1
Push Press- begin 60% of 1RM and build
WOD- 15 min AMRAP
15/12 Cal Row
16 DB Hang Clean & Jerk (50/35) (8ea arm)
12 Burpees
Monday 02/14
Strength- Every 2:00 x 6 sets
3 Thrusters
55-65% of your 1RM FS
WOD- “FRAN” For Time
21-15-9
Thrusters (95/65)
Pull ups
Friday 02/11
Strength- Every 2:00 x 6 sets
3-3-3-3-3 Overhead squats
WOD- For Time 21-15-9
OHS (135/95)
C2B
-DIRECTLY INTO-
45 Bar Facing burpees