Friday 03/28

Ladies if you would like the tank top option for Spring Fling please write in “Tank” clearly next to your name on the registration sheet, or let us know asap. This is a standard fit racerback tank top.

Strength Day

Part 1 - Every 2:00

• 7x5 Back Squats

• @ 70-75% of 1RM or 5-10lbs heavier than last week

Part 2 - Cleans

• Every 90s x 3 Sets - 2 Cleans

• Every 90s x 3 Sets - 1 Clean

• -rest until 10:00 mark-

• OTM x 6 - 1 Clean

Thursday 03/27

WOD - Alt OTM x 6 Rounds

• Min 1 = 40 DU

• Min 2 = 20 Sit Ups

• Min 3 = 20 Plate G2OH (45/25)

• Min 4 = Max Cal Row/Ski/Bike

• Min 5 = Rest

Wednesday 03/25

Strength - Every 2:00 x 5

• 3-3-3-3-3 Deadlifts

• Build based off feel

WOD - 8RFT

• 3 Power Cleans (155/105)

• 6 Lateral Burpees

• 9 Box Jump Overs (24/20)

Tuesday 03/25

Strength - Every 2:00 x 5 Sets

• 3-3-3-3-3 Front Squats

• Build based off feel

WOD - 2 RFT

• 30 T2B

• 500m Row

• 30 C2B

• 500m Row

Monday 03/24

If you need help finding a partner for Spring Fling let us know !

Strength - Every 2:30 X 4 Sets

• 5 Strict Press + 5 Push Press

• @ 65-70% of 1RM Strict Press

• Unbroken sets

WOD - 15 min AMRAP

• 30/24 Cal Row

• 10 Alt Devils Press (50/35)

• 10 Alt DB Box Step Ups (24/20)