Monday 06/05
Strength- Every 2:00 x 6 Sets
5-5-3-3-1-1 Deadlifts
Build based off feel
WOD- 3:00 AMRAP + 1:00 Rest x 5 Rounds
30 Wallballs (20/14)
Max Cal Row/Ski/Bike
Friday 06/02
Friendly reminder as the summer heat is kicking in… stay hydrated! Morning, noon, and night. We suggest drinking half your body weight in ounces of water per day.
Strength day
Part 1- Back Squats
10 x 3 @ 80-85% of 1RM
Part 2- Clean & Jerk
Every 90s x 10 sets
Sets 1-5 = 2 Cleans + 2 Jerks
Sets 6-10 = 1 Clean & Jerk
Thursday 06/01
HELLO JUNE!!!!
WOD- 6RFT
50 ft Handstand Walk
100m Farmers Carry (KB 53s/36s)
200m Run
Post WOD Strength- NFT
40 Strict pull ups
Every 10 reps switch grip
Wednesday 05/31
Strength- Every 90s x 6 Sets
5-5-5-3-3-3 Deadlifts
Tap & Go, build based off feel
WOD- 3:00 AMRAP + 3:00 Rest x 4 Sets
30 Sit ups
15 Deadlifts (135/95)
Max Cal Row <—- Score
Tuesday 05/30
Amazing work to everyone who came down Friday evening to complete Hero WOD “Murph”. We had a great turn out with the best community around!
Body Armor- 4RNFT
10 Kneeling DB Press ea. arm
20 Flutter Kicks
2 Wall walks *10 sec pause at top
10 Single leg glute bridges ea. leg
WOD- 10 RFT
7 Lateral Burpees
5 Push Jerks (135/95)
30 DU