Friday 02/09
Strength Day
Part 1 = Back Squats
Every 2:00
10 x 3 @ 80% of 1RM
Part 2 = Jerks (Push or Split)
Every 90s x 10 Sets
3-3-3-2-2-2-1-1-1-1
From the rack
Thursday 02/08
Body Armor - 4RNFT
•10 Barbell Good mornings
• :30 Wall-sit hold
• 10 Banded pull aparts , palms down & up
• 15 Hollow Tucks (mod to sit ups)
WOD - OTM x 20 mins (5RDS)
Min 1= 2-4 Ring MU (12-15 Ring or box dips)
Min 2= 10 Deadlifts (225/155)
Min 3= 12 Lateral Burpees
Min 4= Rest
Wednesday 02/07
WOD - For Total Thrusters
8:00 AMRAP + 4:00 Rest x 3 Sets
Buy in = 40/32 Cal Row
Remaining time : AMRAP
•35 DU (50 singles)
•Set 1 =9 Thrusters (75/55)
•Set 2= 7 Thrusters (95/65)
•Set 3= 5 Thrusters (115/85)
Tuesday 02/06
Just a reminder that through Feb 15th there will be no 7:00am classes
Strength - Every 2:00 x 9 Sets
5-5-5-3-3-3-1-1-1
Bench Press
Build to a heavy single
WOD- For Time
21-15-9
HSPU
Pull ups
Power Cleans (135/95)
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)