Friday 05/09

This Sunday - 05/11 - 8:00am class only. No open gym. Happy Mother’s Day!

Strength Day

Part 1 - Every 2:00

• 5x5 Back Squats

• @ 70-75% of 1RM

Part 2 -Snatch - Every 90s x 10 sets

• Sets 1-5 = 2 Reps

• Sets 6-10 = 1 Rep

• Build based off feel

Thursday 05/08

Sunday - 8:00am class only , no open gym

Strength - Every 2:00

• 10-8-6-4-2 Bench Press

• Build based off feel

WOD - 4 RFT

• 400m Run

• 12 Burpee Box Jump Overs (24/20)

• 24 Wallballs (20/14)

Wednesday 05/07

Strength - Every 2:00

• 4 x 3 Front Squats

• @ 70% of 1RM

WOD - OTM x 4 Rounds

• Min 1 : 10 Strict Pull ups

• Min 2 : 60 DU

• Min 3 : 25 Sit ups

• Min 4 : KB Holds

• Min 5 : Rest

Tuesday 05/06

This Sunday - Mother’s Day - no open gym, 8:00am class only

Strength - OTM x 8 mins

• 1 Power Clean

• Begin ~ 70% and build

WOD - 4:00 AMRAP x 5 Rounds

• 45/36 Cal Row

• Max Power Cleans (155/105)

Monday 05/05

Body Armor - OTM x 10 mins

• 5 Push Press

• 30 DU

WOD - For Time

• 30 Alt DB Box Step Ups (50/35)(24/20)

• 45 T2B

• 60 Push Press (75/55)