Wednesday 02/19
Today - all classes on (except 7am)
Tomorrow, Thursday 02/20 - 5:15am and 4:30pm class only
Strength - Every 2:00 x 5 sets
3-3-3-3-3 Bench Press
Build based off feel
WOD - 10 RFT
3 Power Cleans (155/105)
12 Wallballs (20/14)
Tuesday 02/18
No 8:00am class today - all other classes on
Strength - Every 2:00 x 5 sets
5 Front squats @ 65-70%
WOD - 12 min AMRAP
10 Box Jumps (24/20)
10 DB H. C&J (50/35)
10 Pull Ups
Monday 02/17 - President's Day
Today, Monday 02/17 - 8:00am and 4:30pm only
Tomorrow - Tuesday - No 7 & 8am
Partner WOD - 6RFT
10 DL (225/155) - reps split evenly
20 synchro sit ups
30/24 cal row - reps split evenly
Friday 02/14
This Monday 02/17 - President’s Day - 8:00am and 4:30pm only
Strength Day
Part 1 - Every 2:00
7x5 Back Squats
@ 70-75% of 1RM
Part 2 - Every 90s x 8 Sets
Complex - 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
Build
Thursday 02/13
No 8:00am class today - all other classes on
Body armor - Alt OTM X 12 mins (4RDS)
20 hollow tucks
:30 handstand hold
10 single leg glute bridges ea
WOD - For Time
150 DU (200 singles)
1200/1000m row
90 Wallballs
1200/1000m Row
150 DU