Tuesday 01/21
Our parking lot is still super icy! Please be careful!
Strength - Every 2:00 x 6 Sets
5-5-5-5-5-5 Strict Press
Build based off feel
WOD - 3 RFT
75 DU
12 Burpees
21 Box Jumps (24/20)
Monday 01/20
All class on today!
Please use your discretion when making the decision to come down and workout. Drive safe !!
***This time of year we ask if you could please bring a change of shoes to workout in due to all of the snow, salt, and dirt***
Strength - Every 3:00 x 3 Sets
10-10-10 Front Squats
Unbroken set , build based off feel
WOD - For total cals
0:00-7:00
30 T2B
30 Plate FR Rev. Lunges (45/25)
Max Cal Row
7:00-12:00
20 T2B
20 Plate FR Rev. Lunges
Max Cal Row
12:00-15:00
10 T2B
10 Plate FR Rev. Lunges
Max Cal Row
Friday 01/17
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
5-10lbs heavier than last week or 75% of 1RM
Part 2 - Cleans
Set 1 : 1 Clean every :30 x 8 Reps @ 65-70%
Rest 1:00
Set 2 : 1 Clean every :30 x 8 Reps @ 70-75%
Rest 1:00
Set 3 : 1 Clean every :30 x 8 Reps @ 75-80%
Thursday 01/16
WOD - For Completion
ALT OTM x 12 mins
12 SDHP (75/55)
12 Bar Facing Burpees
Rest 4:00
ALT OTM x 12 mins
15/12 Cal Row
12 T2B (Mod: 20 Sit ups)
Wednesday 01/15
Strength - Every 3:00 x 4 Sets
6-8 Bench Press +
6-8 Strict Pull ups
WOD - 12 min AMRAP
30 DU
10 HSPU
1 Rope Climb
