Wednesday 04/16

Body Armor - OTM x 12 mins

• Min 1 : 6-8 Barbell Roll Outs

• Min 2 : 20 Standing plate rises

• Min 3 : :30 Glute Bridge Hold

• Min 4 : 20 Banded bicep curls

WOD - For Time

• 9 Power Clean & Jerks (155/105)

• 100 DU

• 15 Power Clean & Jerks (135/95)

• 75 DU

• 21 Power Clean & Jerks (115/85)

• 50 DU

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