Wednesday 07/23
Strength - Every 2:30 X 4 Sets
5 Strict Press + 5 Push Press
Unbroken sets, build based off feel
WOD - 20 min AMRAP
10 Pull ups
10 Box Jump Overs (24/20)
10 Push ups
10 DB Box Step Ups (50/35)
Tuesday 07/22
Strength - OTM x 10
1 Power Clean
Establish a heavy single
WOD - 8:00 AMRAP + 2:00 Rest x 3 Sets
800m Run
In time remaining (pick up where you left off for AMRAPs 2 + 3)
10 Power Cleans **
10 Lateral Burpees
** Set 1 = (155/105) Set 2 = (135/95) Set 3 = (115/85)
Monday 07/21
Strength - Every 2:00 x 5 Sets
3 Front Squats
Begin ~ 60-65% and build based off feel
WOD - For Time
50 T2B
100 Wallballs (20/14)
1,500m Row
***partition as needed***
Friday 07/18
7:00am class added to every Friday during July and August
Strength Day
Part 1- Every 2:00
7 x 5 Back Squats
@ 70-75% of 1RM
Part 2 - OTM x 10 mins
Sets 1-5 = 2 Cleans
Sets 6-10 = 1 Clean
Begin ~ 65% and build
Thursday 07/17
Today - there will be no 6:30pm class (Sweat Rx) we apologize for any inconvenience. All other classes will be on.
Don’t forget that through the end of August we have added a 7am class to every Friday morning !
Keep drinking that water and those electrolytes morning, noon, and night, it’s hottttt!!!!
Strength - Every 2:00 x 6 Set
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - OTM x 5 RDS
Min 1 = 16 KB Swings (53/36)
Min 2 = 20 Sit Ups
Min 3 = Max Cal Row/Ski/Bike
Min 4 = Rest
