Wednesday 02/08
Body Armor - 4RNFT
10 Banded pull aparts (palms down + up)
:30 Plank hold
10 DB Bent over rows ea. Arm
8 Temp DB goblet squats
WOD - 15 min AMRAP
10 DB S2OH (50/35)
15 DB Box step overs (24/20)
20 Sit ups
Tuesday 02/07
Strength - Every 90s
3-3-3-2-2-2-1-1-1 Bench Press
Build to a heavy single
Conditioning -5 Rounds For Time
500m Row
1 min Rest
Monday 02/06
Strength - Every 90s x 8 Sets
1 Power Snatch + 1 Hang Power Snatch
Build based off feel
WOD - 10RFT
3 Power Snatch (135/95)
3 Lateral Burpees
Friday 02/03
Strength Day
Part 1: Every 2:00
7x5 Back Squats
70-75% or 5-10lbs heavier than last week
Part 2: Every 90s x 10 sets
Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Build based off feel
Thursday 02/02
Owners Pat and Dom will be away for the next two weeks on their annual vacation. If you have any questions regarding your membership or billing information please send an email at any time (contact@cfundertow.com). A big thank you to our coaches for stepping in and helping keep a regular schedule!
Midline - 6RNFT
:15sec L-hang / :30sec Tuck hold
12 Hollow Tucks
WOD - 3:00 AMRAP + 2:00 Rest x 5 Sets
2-4-6-8…etc….
Push ups
T2B
Cal Row
