Thursday 06/13
WOD - 8 RFT
2 Power Clean + Jerks (155/105)
1 Rd of “Cindy” (5 pull ups + 10 push ups + 15 squats)
Post WOD - Every 5:00 x 3 RDS
200m KB Walk :
50m FC(R)+ FR(L)
50m FC(R)+ OH(L)
50m FC(L)+ FR(R)
50m FC(L)+ OH(R)
Wednesday 06/12
WOD - OTM x 30 mins (6 RDS)
15/12 Cal Row
20 Sit ups
10 DB Bench Press
Max Burpee Box Jumps
1:00 Rest
Tuesday 06/11
Strength - Every 2:30 x 5 Rds
5 Push Press
10 DB Rows ea. arm
WOD - 4RFT
400m Run
20 Wallballs (20/14)
20 KB Swings (53/36)
2 Rope Climbs
Monday 06/10
This Sunday - Fathers Day - June 16th - 8:00am class only, no open gym
Strength - Every 2:00 x 5 Sets
3 Deadlifts
Build to a heavy unbroken set
WOD - For Time
21-15-9
Deadlifts (225/155)
HSPU
T2B
3x DU
Friday 06/07
As we’re heading into the summer months we just wanted to post a friendly reminder to keep hydrated all day! Yes… even hours BEFORE your workout. Listen to your body and at any point you become light headed or dizzy please stop training and inform a coach.
Strength Day
Part 1 - Split Squats
Every 2:30 x 6 Sets
8 Split Squats Ea. Leg
Part 2 - Clean & Jerk
Every 90s x 12 Sets
Sets 1-6 = 2 Clean & Jerks
Sets 7-12 = 1 Clean & Jerk
Build based off feel
