Friday 09/26
Strength day
Part 1- Every 2:00 x 6 Sets
3-3-3-3-3-3 Back Squats
Begin ~ 70% and build based off feel
Part 2 - OTM x 12 mins
Sets 1-6 = 2 Power Cleans
Sets 7-12 = 1 Power Clean
Build to a heavy single
Thursday 09/25
New hoodies coming sooooo soon! 👀 Working on the minor details and hoping to release the online store in less than a week!!
WOD - 30 min AMRAP
3 DB Hang Clean & Jerk ea. side (50/35)
3 T2B
3 Box Jumps (30/24)
EVERY 6:00 = 30/24 CAL ROW
Score = Total Rds + Reps
Wednesday 09/24
Strength - Every 2:00 x 5 Sets
3-3-3-3-3 Deadlifts
Begin ~ 65% and build
Tap & Go sets
WOD - 5 RFT
15 Wallballs (20/14)
40 DU
2 Rope Climbs
Tuesday 09/23
All regular classes will be on
Body Armor - OTM x 4 Rounds
12 DB Bench
16 Kong Rows
:30 Handstand Hold
WOD - For Time
Buy in - 800m Run
4 Rounds
30 Sit ups
20 KB Swings (53/36)
10 Burpees
Buy Out - 800m Run
Monday 09/22
Congratulations to the new Mr. & Mrs. Fratello !
Strength - OTM x 8
1 Clean + 1 Front Squat
Build based off feel
WOD - 10 RFT
Rounds 1-5 =
25/20 Cal Row
9 Front Squats (135/95)
Rounds 6-10 =
200m Run
9 Pull ups