Tuesday 04/15
Strength - Every 2:00 x 6 Sets
3-3-3-3-3-3 Front Squat
Begin ~ 65% of 1RM and build
WOD - 6RFT
12 Box Jump Overs (24/20)
10 DB S2OH (5 ea arm)(50/35)
10 DB Goblet Squats
250m Row
Monday 04/14
Reminder that we will be closed this Sunday for Easter
Celebrated co-owner Patrick’s birthday this past Saturday ! Hope you had a great birthday weekend !
Strength - Every 2:00 x 5 Sets
10-8-6-4-2 Bench Press
Build based off feel
WOD - Hero WOD “Nate”
2 Ring MU
4 HSPU
8 KB Swings (70/53)
Friday 04/11
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM or 5-10lbs heavier than last week
Part 2 - OTM x 10 mins
1 Snatch
Begin ~70% and build based off feel
Thursday 04/10
WOD -
Alt OTM x 8 mins
12 Alt DB Box Step Ups (24/20)
15 Alt DB snatch (50/35)
2:00 Rest
Alt OTM x 8 mins
10 DB rows (each arm)
25 Russian twists (45/25)
2:00 Rest
Alt OTM x 8 mins
15/12 Cal Row
12 Lat Burpees Over DB
Wednesday 04/09
Strength - Every 90s x 8 Sets
3-3-3-3-2-2-2-2 Hang Power Cleans
Unbroken sets, build based off feel
WOD - Every 90s x 10 Rounds
Even Rounds: 60 DU
Odd Rounds: 25 Sit ups
Max Wallwalks in remaining time