Friday 08/29
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - Clean & Jerk
OTM x 6 Sets - 1
Every 90s x 5 Sets - 1
Build to a heavy single
Thursday 08/28
Reminder that this Monday we will have an 8am class only.
Body Armor - 4RNFT
:30 Superman hold
25 Plate Russian twists
10 Good mornings
8-12 Strict pull ups
WOD - 12 min AMRAP
12 T2B
6 Deadlifts (225/155)
12 Push ups
Wednesday 08/27
Monday - 09/01 - Labor Day - 8:00am class only
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Front Squats
Begin ~ 60-65% and build
WOD - 4 RFT
400m Run
20 Alt DB Snatch (50/35)
50 DU
Tuesday 08/26
Strength - Every 3:00 x 5 Sets
12 DB Bench Press
10 Bent over DB Rows
WOD - For Time
1,500m/1,350m Row
40 Sit ups
30 Box Jumps (24/20)
200m Farmers Carry (53/36)
30 Box Jumps
40 Sit ups
1,500m/1,350m Row
Monday 08/25
WOD - 10 RFT
3 Power Cleans (165 / 115)
6 Burpee Pull-ups
12 Air Squats
200 Meter Run