Monday 02/05
Row conditioning - Complete
1 x 750m Row + 3:00 Rest
2 x 500m Row + 2:00 Rest
4 x 250m Row + 1:00 Rest
WOD- 10 min AMRAP
2-4-6-8…
Wallballs (20/14)
Alt. DB H Clean & Jerk (50/35)
Box Jump Overs (24/20)
Friday 02/02
Strength Day
Part 1 = Back Squats
Every 2:00
8 x 4 @ 75 % of 1RM
Part 2 = Every 2:00 x 7 Sets
1 Squat Snatch +1 Hang Squat Snatch +1 OHS
Build based off feel, unbroken complex
Thursday 02/01
Hello February!!!
OTM x 40 mins (8 Rounds)
Min 1 = 15/12 Cal Row
Min 2 = 10 Box Jumps
Min 3 = 8-12 Strict Pull ups
Min 4 = Max Burpees (Total = score)
Min 5 = Rest
Wednesday 01/31
Today through February 15th there will be no 7:00am classes. We apologize for any inconvenience. 7:00am classes will pick back up the week of the 19th!
While Pat and Dom are away they will still have access to email and DMs if questions about memberships pop up.
Strength - 4 RNFT
10 DB Kneeling Press ea. Side
10 DB Goblet Squats
:20 OH DB Hold ea. Side
:30 Superman hold
WOD - 12 min AMRAP
7 DB S2OH ea. (50/35)
14 Sit ups
14 Alt. DB Snatch
Tuesday 01/30
There is still a 7:00 am class today , Tuesday the 30th.
Jan 31st through the 15th there will be no 7:00am classes.
Strength - Every 2:00 x 7 Sets
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
Build based off feel
WOD- 5 RFT
Buy in = 150 DU
20 DB Box Step Ups (50/35)(24/20)
3 Wallwalks
Buy Out = 150 DU