Tuesday 07/23
Strength - Every 2:00 x 6 Sets
3 Deadlifts
Build based off feel. Tap & Go sets
WOD - For Time
30 DL (155/105)
600m Run
20 Power Cleans
400m Run
10 Front Squats
200m Run
Monday 07/22
Body Armor - OTM x 12 mins
10 Bentover Barbell Rows
:20 Side Plank ea.
100m Sprint
WOD - 3RFT
80 DU (120 Singles)
50 Sit Ups
30/24 Cal Row
10 DB Hang Snatch (R)
10 DB Hang Snatch (L)
REST 3:00 AFTER EA. ROUND
Friday 07/19
If anyone is participating in the Soldier Ride this morning we will try and meet by the registration tent. We will post on our story where we’re at to begin the ride together !
Strength Day
Part 1 - Front Squats
Every 2:00
5 x 5 @ 70% of 1RM
Part 2 - OTM x 15 mins
1 Power Clean
Build to a heavy single or new 1RM
Thursday 07/18
New shirts are IN! Please check in with a coach to be marked off and receive your pre-order.
Reminder that Fridays we have added a 7am class for July and August
Strength - Every 2:00 x 5 Sets
5 Strict Press + 5 Push Press
WOD - Every 4:00 x 5 Rounds
50 DU
200m Run
8 Push Jerks (135/95)
8 Lateral Burpees
Score = Slowest Round
Wednesday 07/17
WOD - 10 RFT
15/12 Cal Row
15 Wallballs (20/14)
Post WOD - Double KB Holds : 5 RDS
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
Rest 1:00
