Monday 06/02

WOD - 2:00 AMRAP x 15 Sets

• “X” alt movement each set

• Max Cals (score)

  • 15 Deadlifts (135/95)

  • 9 Hang Power Cleans

  • 50 DU

Friday 05/30

Strength Day

Part 1 - Every 2:00

• 8 x 4 Back Squats

• @ 75-80% of 1RM

Part 2 - Every 90s x 10 Sets

• Sets 1-5 = 2 Clean + Jerks

• Sets 6-10 = 1 Clean + Jerk

• Build based off feel

Thursday 05/29

Strength - Every 2:00 x 4 sets

• 5-5-5 Bench Press - build

• For the 4th set- rest 2-3 minutes, take 70% of your last set of 5 and complete a max set until failure

  WOD - 3RFT

• 30 Cal Row

• 30 Wallballs (20/14)

Wednesday 05/28

Strength - Every 90s x 8 Sets

• 2-2-2-2-1-1-1-1 Hang Power Clean

• Build based off feel

WOD - 12 min AMRAP

2-4-6-8….

• T2B

• Box Jumps (24/20)

Tuesday 05/27

We hope you all had a great Memorial Day weekend

Strength - Alt OTM x 10 mins

• 15 Russian KB swings (recommended 70/53)

• 15 V-Ups (mod to 20 hollow tucks or 20 sit ups)

WOD - 5RFT

• 400m Run

• 20 Alt DB Snatch (50/35)

• 15 Burpees