Wednesday 02/26
Body Armor - OTM x 4 Rounds
Min 1 = 3-5 Wallwalks
Min 2 = 40 DU
Min 3 = 25 Plate Russian twists
WOD - 14 min AMRAP
8 Strict Pull ups
8 Burpee Box Jumps (24/20)
16 Sit ups
Tuesday 02/25
Strength days will be held on Tuesdays during the Open!
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - Power Cleans
Every :30 x 8
1 Power Clean @ 75% of 1RM
Rest 1:00
Every :30 x 8
1 Power Clean @ 80% of 1RM
Rest 1:00
Every :30 x 8
1 Power Clean @ 85% of 1RM
Monday 02/24
Back to our normal schedule !
Strength - Every 2:00 x 5 Sets
3-3-3-3-3 Deadlifts
Begin ~ 65% and build , unbroken sets
WOD- 3RFT
60/48 - 40/32 - 20/16 - Cal Row
30 - 20 - 10 - Front Rack Reverse Lunges (75/55)
Friday 02/21
This Sunday 02/23 there will be NO 8:00am class, but we will still have Open Gym 9am -11am
Strength Day
Part 1 - Every 2:00
Back Squats
8x4@75-80%
Part 2 - OTM x 12 mins
1 Snatch
Begin ~ 60-65% and build
Thursday 02/20
Today - 5:15am and 4:30pm classes only
Alt OTM x 10 mins
15/12 Cal Row/Ski/Bike
10 DB Kneeling Press ea. arm
Rest 2:00
Alt OTM x 10 mins
10 DB Rows ea.arm
10 Burpees
Rest 2:00
Alt OTM x 10 mins
:45 Plank
40 DU (60 singles or practice)