Thursday 09/01
New apparel has arrived! PLEASE check in with a coach first before taking your order.
Strength- Every 2:00
6x3 Back Squats
@ 75-80% of 1RM
WOD- “Cindy” 20 min AMRAP
5 Pull ups
10 Push Ups
15 Squats
Wednesday 08/31
Strength- OTM x 10 mins
2-2-2-2-2-1-1-1-1-1 Squat Snatch
Build based off feel
WOD- For total reps
0-2:00 = 400m Run + Max P Snatches (135/95)
1 min Rest
3-6:00 = 600m Run + Max P Snatches
2 min Rest
8-12:00 = 800m Run + Max P Snatches
2 min Rest
14-17:00 = 600m Run + Max P Snatches
1 min Rest
18-20:00 = 400m Run + Max P Snatches
Tuesday 08/30
Strength- Every 90s x 6 sets
5-5-5 Strict Press
5-5-5 Push Press
Build based off feel
WOD- 4RDS OTM
1 min Max Rope Climbs
1 min Max DB S2OH (50/35)
1 min Max Lateral Burpees over DB
1 min Rest
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…