Wednesday 05/08
Strength - Every 3:00 x 4 Rds
12 DB Bench Press -right into-
Max Strict Pull-ups
WOD - 3RFT
30 Cal Row
5 Ring MU (Mod: 15 Ring/Box Dips)
Tuesday 05/07
Strength - Every 90s x 8 Sets
4 x 3 Power Cleans @ 80% of 1RM
4 x 2 Power Cleans @ 85% of 1RM
WOD - 6 RFT
RDS 1-3 =
200m Run
50ft Handstand Walk
25 Sit ups
RDS 4-6 =
200m Run
100ft Walking Lunge
25 Sit ups
Monday 05/06
Body Armor - OTM x 12 mins
Min 1 = 12 Barbell good mornings
Min 2 = :20 Side plank ea. side
Min 3 = 15 Seated banded rows
Min 4 = 20 Standing plate rises
WOD - For Time
50 Power Snatches (115/85)
Every 90s = 8 Lateral Burpees
Friday 05/03
Next Sunday - Mother’s Day - 8:00am class only , there will be no open gym.
Strength Day
Part 1 - Back Squats
8 x 4 @ 75-80% of 1RM
Every 2:00
Part 2 - Snatch Technique
Every set 90s
3-3-3-3-3 Snatch Deadlift
2-2-2-2-2-2 Snatch
Thursday 05/02
Body Armor - OTM x 12 mins
10 DB Bench Press
10 Single Leg Glute Bridges ea.
10 DB Rows ea. arm
WOD - 14 min AMRAP
12 Box Jump Overs (24/20)
12 DB H. C&J (6 ea. arm)
12 T2B