Monday 08/29

Reminder that this coming Monday for labor day we will be holding only one class at 8am.

Body Armor- 4RNFT

• 10 Good mornings

• 1 min “machine”

• 20 plank shoulder taps

• 8 KB suit case deadlifts ea side

WOD- 5RFT

• 400m Run

• 30 Sit ups

• 15 Deadlifts (205/145)

Friday 08/26

Strength- Every 2:00

• 5-5-5-5-5 Deadlifts

• Build based off feel

• Tap&Go!

WOD- 13 min AMRAP

800m Run Buy-in

• 60 DUs + 10 DB Hang Snatch (50/35)

• 60 DUs + 20 DB Hang Snatch

• 60 DUs + 30 DB Hang Snatch

• Etc…

Thursday 08/25

WOD- 30min AMRAP

• 100 Sit ups

• 100 Push ups

• 100 Reverse Lunges

  Every 3:00

• 100m Farmers Carry (50s/35s)

Wednesday 08/24

Strength - Every 2:00 x 4 sets

• 5 Strict Press + 5 Push Press

• Build based off feel

WOD- 15 min AMRAP

• 200m Run

• 15 Wallballs (20/14)

Tuesday 08/23

September 5th - Monday- Labor Day - we will be holding one class at 8am only

Body Armor- Alt OTM x 12

• “X” Strict HSPU

• “X” Strict Pull Ups

WOD- 3:00 on + 1:30 Rest x 5 RDS

• 21/15 Cal Row

• 9 Box Jumps (30/24)

• Max Power Cleans *

*RD1(95/65) - RD2(135/95) - RD3(155/105) - RD4(185/135) - RD5(225/155)