Tuesday 01/09
Monday 01/15, MLK Jr. Day, we will be running a normal schedule.
Strength - Every 2:00 x 6 Sets
3-3-2-2-1-1 Deadlifts
Build to a heavy single
WOD - 10 RFT
5 Deadlifts (225/155)
10 Wallballs (20/14)
20 DU
Monday 01/08
Body Armor - OTM x 12 mins
Min 1= 50ft. Handstand Walk (:40 practice/holds)
Min 2= :20 Side Plank ea
Min 3= 20 Hollow Tucks
WOD- 4:00 AMRAP + 4:00 Rest x 3 Sets
Set 1 = 21 Cal Row + 15 Lateral Burpees over rower + Max Pull ups
Set 2 = 15 Cal Row + 15 Lateral Burpees + Max C2B
Set 3= 9 Cal Row + 15 Lateral Burpees + Max BMU
Friday 01/05
As we head into our winter months if you are ever unsure of a closure please check here on our main website post or our Instagram page/story.
Strength Day
Part 1 = Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 = Every 90s x 10 sets
2-2-2-2-2-1-1-1-1-1 Split Jerks
Build to a heavy single or new 1RM
Thursday 02/04
WOD- 5 RFT
18 Wallballs (20/14)
12 T2B
6 Squat Snatch (135/95)
Body Amror - OTM x 12 mins
Min 1= :40 Front Rack Hold (135/95)
Min 2= 8-12 Deficit Push ups (45/25)
Min 3= :40 Medball Plank
Wednesday 12/03
Strength - Every 90s x 8 Sets
1 Deadlift + 1 Power Clean + 1 Hang Power Clean
Unbroken sets, build based off feel
WOD- 6RFT
1-3-6-9-15-21 Burpee Pull ups
50 DU