Friday 01/20
Strength Day
Part 1: Back Squats Every 2:00
3-3-3 @ 60%
2-2-2 @ 70%
10:00-20:00 Find a 1RM
Part 2: Every 90s x 10 Sets
Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Thursday 01/19
Strength - Every 90s x 8 Sets
2-2-2-2-1-1-1-1 Split Jerk
Build based off feel
WOD - 5RFT
100-80-60-40-20 DU
15 Pull ups
Wednesday 01/18
Strength -Every 2:00 x 5 Sets
5-5-5-5-5 Deadlifts
Tap & Go
Build based off feel
WOD - 5RFT
10 HSPU
5 Deadlifts (315/205)
15/12 Cal Row
Tuesday 01/17
Strength - Every 2:00 x 6 Sets
1 Power Clean + 3 Front Squats
Build based off feel
WOD - 12 min AMRAP
10 Front Squats (115/85)
10 T2B
Monday 01/15
We will be running a normal schedule today - Monday 01/15
Body Armor - 4RNFT
8 Kneeling DB Press ea. side
:20 Side Plank ea. side
8 Single leg RDL ea. side
15 Seated Banded Rows
WOD - 10RFT
150m Row
6 Alt. DB Snatch (50/35)
5 Burpees
