MoNday 02/21
Normal schedule today for Presidents’ Day
Strength - Every 2:00 Strict Press
8-8-8-8 build based off feel
WOD- 10 RFT
250m Row
30 DU (45 singles)
10 Burpees
Friday 02/18
Strength- Every 90s Power Cleans
2-2-2-2-1-1-1-1
Build based off feel
AMRAP 20:
12 Wall Balls (20/14)
12 Power Cleans (135/95)
12 Burpees
12 T2B
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