Tuesday 08/04

Reminder this Thursday there will be no evening classes

Strength - Every 2:00 x 5 Rounds

• 12 DB Bench

• 20 Hollow Tucks

WOD - 12 min AMRAP

• 200m Run

• 4 Wallwalks

• 12 DB Goblet squat (50/35)

Monday 08/03

This Thursday 08/06 there will be NO evening classes.

Strength - Every 90s x 7 Sets

• 2 Power Cleans

• Build based off feel

WOD - For Time

10-9-8-7-6-5-4-3-2-1

• Hang Power Clean (95/65)

• Burpees

• Pull ups

Friday 07/31

It’s the last day of July 😩 No better way to end the month with some heavy lifting though!

Thursday 08/06 - no PM classes. All other classes will be on

Strength Day

Part 1 - Every 2:00

• 4-4-3-3-2-2 Back Squats

• Begin ~ 70-75 % and build based off feel

Part 2 - Every 90s x 8 Sets

• Sets 1-4 = 2 Cleans

• Sets 5-8 = 1 Clean

• Build based off feel

Thursday 07/30

Strength - Every 2:00 x 6 Sets

• 5-5-3-3-2-2 Bench Press

• Build based off feel

WOD - 4 RFT

• 400m Run

• 20 Sit ups

• 15 KB Swings (53/36)

• 2 Rope Climbs

Wednesday 07/29

Strength - Every 2:00 x 8 Sets

• 3-3-2-2-1-1-1-1 Front Squat

• Begin ~ 70% and build to a heavy single or new 1RM

WOD - 4 RFT

• 20 Wallballs (20/14)

• 40 DU

• 4 Ring MU (mod: 3x dips)