Thursday 02/22
WOD - 3:00 AMRAP + 1:00 Rest x 5 Rounds
10 Hang Power Cleans (95/65)
12 Box Jumps (24/20)
14 Sit ups
Max Lateral Burpees
score = total burpees
Post WOD Midline - 4RNFT
25 Banded Bicep Curls
25 Plate Russian Twists
:30 Handstand Hold
Wednesday 02/21
Strength- Every 90s x 8 Sets
2-2-2-2-1-1-1-1 Sumo DL
Build to a heavy single
WOD - 5 RFT
8 Strict Pull Ups
12 SDHP (75/55)
50 DU
tuesday 02/20
All 7am classes are back on ! (Tuesdays, Wednesdays, and Thursdays)
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build based off feel
WOD- 3 RFT
50/40 Cal Row
25-20-15 HSPU
Monday 02/19
Normal schedule day, all classes on!
Strength - Every 90s X 8 Sets
2 Power Cleans
Tap & Go
Build
WOD- 15 min AMRAP
3 Power Cleans (185/125)
9 T2B
15 Wallballs (20/14)
Friday 02/16
We will be running a normal schedule this Monday for Presidents’ Day , all classes on.
Strength Day
Part 1 - Every 2:30 x 6 Sets
8 Split Squats ea. side
Part 2 - OTM x 15 mins
Power Cleans
5 x 1 @ 70-75%
5 x 1 @ 75-80%
5 x 1 @ 80-85%