Wednesday 06/11
Strength - Every 2:00 x 6 Sets
3 Deadlifts (Tap & Go)
Begin ~ 65-70% and build
WOD - 3:00 AMRAP + 1:00 Rest x 4 Rounds
15 KB Swings (53/36)
10 Burpee Box Jump Overs (24/20)
Max Cal Row/Ski/Bike
Tuesday 06/10
Strength - Every 2:30 x 4 Sets
6 Back Rack Rev. Lunges
Build based off feel
WOD - 12 min AMRAP
25 Sit ups
25 Air Squats
50 DU
Monday 06/09
This Sunday - 06/15 we will only have our 8am class, there will be no open gym.
Strength - Every 2:00 x 4 Sets
4-4-4 Bench Press
Then max reps at 50% of your last completed set
WOD - Every 2:00 x 8 Rounds
200M Run
Max Devils Press (50/35)
Friday 06/06
If you’re looking for a night out check out Drifters Kitchen & Bar because our very own Carl (aka DJ Carlito) will be there tonight!
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6-10 = 1 Snatch
Build based off feel
Thursday 06/05
Strength - Every 90s x 7 Sets
2 Tap & Go Power Cleans
Build based off feel
WOD - 3:00 AMRAP + 1:00 Rest x 4 Sets
10 Alt DB Snatch (50/35)
10 T2B
10 DB Box Step Ups
Pick up where you left off