Monday 08/22

New apparel update- all items as estimated to be completed and shipped out by the end of this week !

Strength- Every 2:00 x 5 sets

• 3 Back Squats @ 80% of 1RM

WOD- 10 RFT

• 10 T2B

• 10 Burpees

• 100m Run

Friday 08/19

Strength- Every 90s x 7 sets

• 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

• Build based off feel

WOD- 15 min AMRAP

• 200m Run

• 5 Hang Power Cleans

• Max Push Jerks (115/85)

Once the bar drops restart the AMRAP. Score = total push jerks

Thursday 08/18

WOD- 5 RFT

• 400m Run

• 3 Rope Climbs

• 20 Double DB Deadlifts (50/35)

• 100m Farmers Carry

Wednesday 08/17

Strength- Every 2:00 Back Squats

• 3-3-3-2-2-2-1-1-1

• Build to a heavy single

WOD- For total reps

• 5 min Max Cals

• 4 min Max Air Squats

• 3 min Max DU

• 2 min Max T2B

• 1 min Burpees

Tuesday 08/16

Body Armor- 4RNFT

• 7-10 Strict Pull ups

• 50ft Handstand Walk (:30 practice or plank)

• 6 Tempo Push ups (:05 decent)

• 15 Weighted Sit ups

WOD- 3RFT

• 500m Row

• 400m Run

• 3:00 Rest