Wednesday 04/10
WOD - 10 min AMRAP
2-4-6-8….
Box Jump Overs (24/20)
Alt. DB Hang Clean & Jerk (50/35)
Burpees
Body Armor - OTM x 16 mins
:20 Single arm DB Overhead Hold Each
:30 Hollow Hold
6-8 Strict pull ups
12 DB Goblet Squats
Tuesday 04/09
Spring fling teams - we need final shirt sizes in by Thursday the 11th as well as preferred payment type. If you need help finding a partner let us know asap!
Strength - Every 90s x 7 Sets
1 Power Clean + 2 Hang Power Cleans
Build based off feel, unbroken sets
WOD - OTM x 6 RDS
Min 1 = 5 Power Cleans (155/105)
Min 2 = 10 Double DB Bench Press (50/35)
Min 3 = 50 DU
Monday 04/08
Strength - Every 90s x 8 sets
3-3-3-3-2-2-2-2 Strict Press
From the floor
Build based off feel
WOD - For Time
5 Rounds
10 Back Squats (135/95)
7 T2B
Rest 5:00
5 Rounds
10 Wallballs (20/14)
7 T2B
Friday 04/05
Strength Day
Part 1 = OTM x 12 mins
Even : 2 Front Squats
Odd : 4 Back Squats
Based off 75% of 1RM FS
Part 2 = Every 90s x 12 Sets
2 Squat Cleans
@ 75% of 1RM
Thursday 04/04
We apologize for any inconvenience today ! All other classes will be on.
WOD - 14 min AMRAP
12 HSPU
30 DU
12 DB Hang Power Clean (6ea. arm)(50/35)
Post WOD - OTM x 12 mins
12 Double DB Bench Press
8 Strict T2B
12 Double DB Curls