Thursday 03/31

Strength- Every 2:00 x 5sets

• 5-5-5-5-5 Push Jerks

• build to a heavy set

WOD- For Time

27-21-15-9

• Cal Row

• Push Jerks (135/95)

Wednesday 03/30

We are just ONE MONTH away from our first annual Spring Fling in-house competition! Details will be emailed later this week as well as the shirt design, but there will be a signup sheet in the lobby this evening!

Strength- Every 90s x 8 sets

• 2-2-2-2-1-1-1-1 Squat Snatch

• build based off feel

WOD- 5RFT

• 15 T2B

• 50 DU (75 singles)

• 15-12-9-6-3 Power Snatch (115/85)

Tuesday 03/29

Max out day!!! A great chance to find your true 1RM esp for future percentage work.

Spring Fling info and sign up sheet coming out this week!

Strength- BACK SQUAT

• Working Sets 3-3-2-2-1-1 (every 2:00)

• from 10:00-20:00 establish a new 1RM

WOD- 3RFT

• 500m/400m Row

• 12-9-6 Wall Walks

Monday 03/28

Body Armor- 4RNFT

• 6-10 Strict Pull ups

• :20 Sec Side Plank

• 1:00 Jump Rope Practice

WOD- OTM x 6 mins (2 sets)

• 6 Box Jump Overs

• Max Single Arm DB Devils Press (50/35)

  -Rest 3:00-

Friday 03/25

Strength- Every 90s x 8 sets

• 1 Power Snatch + 1 Hang Power Snatch

• build based off feel

WOD- 3:00AMRAP + 2:00REST x 4 sets

• 5 Power Snatch (135/95)

• 10 Box Jumps (24/20)

  Pick up where you left off