Tuesday 06/25

Strength - Every 90s x 7 Sets

• 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

• Build to a heavy complex

WOD - 5RFT

• 200m Run

• 10 Hang Clean & Jerks (115/85)

Monday 06/24

Body Armor - OTM x 12 mins

• Min 1 = :45 Plank Hold

• Min 2 = 10 Bent over barbell rows

• Min 3 = 10 Kneeling DB Press ea. side

WOD - For Time

• 21-15-9 Box Jump Overs (24/20)

• 6-5-4 Wall Walks

• 21-15-9 Alt. DB Snatch (50/35)

Friday 06/21

Strength Day

Part 1 - Every 2:00 x 8 Sets

• 3-3-3-3-2-2-2-2 Back Squats

• Build to a heavy double

Part 2 - Every 90s x 10 Sets

• Sets 1-5 = 2 Power Cleans

• Sets 6-10 = 1 Power Clean

Thursday 06/20

Hello summer !!! We have some new apparel in the works…stay tuned for a pre-sale coming up in a few days!

Strength - Every 90s x 7 Sets

• 2 Hang Power Snatch

• Build to a heavy double

WOD - For Time

Buy in = 1,000m Row

6 RDS

• 3 Ring MU (9 Dips)

• 15 Sit Ups

Wednesday 06/19

Body Armor - OTM x 10 mins

• 8 Strict Pull ups

• 40 DU

WOD - “KELLY” 5RFT

• 400m Run

• 30 Box Jumps (24/20)

• 30 Wallballs (20/14)