Wednesday 09/10

Strength - Every 2:00 x 5 Sets

• 3 Deadlifts

• Begin ~ 65% and build based off feel

• Tap & Go

WOD - 12 min AMRAP

• 6 T2B

• 9 Box Jump Overs (24/20)

• 12 Alt. DB Snatch (50/35)

• 100m Run

Tuesday 09/09

Midline - 2 Sets 1:00 on + :30 rest between each movement

• V-ups (mod to hollow tucks or sit ups)

• Plate Russian twists

• DB Side bends (switch sides every 10 reps)

WOD - 2 Rounds for total reps

• 3:00 Row/Ski/Bike

• 2:00 Wallballs (20/14)

• 1:00 DU

Monday 09/08

Strength - OTM x 10

• Sets 1-5 = 2 Hang Power Cleans

• Sets 6-10 = 1 Hang Power Clean

• Goal: build heavier than your last round of the workout

WOD - 4 RFT

• 4-3-2-1 Wallwalks

• 20-15-10-5 Hang Power Clean

• 800-600-400-200m Run

• 20-15-10-5 Push Jerk

Weight (115/85) (135/95) (155/105) (185/125)

Friday 09/05

Remember that there is no longer a 7am for Fridays ! (Until next summer 😩)

Strength Day

Part 1 - 4 Sets Every 90s

• 12 Barbell curls

• 14 Skull crushers

• 16 Kong rows

Part 2 - Every 2:00

• 7 x 5 Back Squats

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

Thursday 09/04

Reminder that there will no longer be a 7am class on Fridays. All 7am classes will still be on Tuesday, Wednesday, and Thursdays.

WOD - 2 RFT

• 800m Run

• 35 Sit Ups

• 35 Box Jump Overs (24/20)

• 10 Ring MU (3x ring/box dips)

Post WOD - NFT

• 400m KB Carry

• Every 50m switch arm position