Monday 01/19
All classes on today
Strength - 5 RNFT
20 Banded tricep pull downs
:20 Ring support hold
Rest 1:00
WOD - Alt OTM x 5 Rounds
Min 1 = Max Cal Row
Min 2 = Max Wallwalks
Min 3 = Max Rope Climbs
Min 4 = Rest
Friday 01/16
A request - Saturday mornings… when coming down to park in the lot for the 8am (I know the lines are nonexistent) we’d greatly appreciate parking closer to each other. We could line up with whoever parked first. I only ask because when the 9am comes in there is hardly any parking with large spaces between neighboring cars that are a little too tight for someone to fit in. We’ve also had to overflow towards the back of the building and it’s a pain for the next door businesses trying to get trucks in and out having to ask us to move vehicles 😣 THANK YOU!!
Strength Day
Part 1 - Every 2:00
5 x 5 Back Squats
@ 65-70% of 1RM
Part 2 - Every 90s x 12 sets
Sets 1-6 = 2 Cleans @ 60-70%
Sets 7-12 = 1 Clean @ 75+%
Thursday 01/15
Body Armor - Alt OTM 4 rounds
20 Banded face pulls
12 Barbell good mornings
:20sec side plank each
20 Standing plate risers
WOD - Alt OTM 5 rounds
12 DB Bench Press
15 Box Jump Overs (24/20)
Max cal row/ski/bike
1:00 Rest
Wednesday 01/14
Strength - Every 90s x 6 Sets
1 Power Clean + 1 Hang Power Clean
Begin ~ 60-65% of 1RM PC
Build based off feel
WOD - 6 RFT
15 T2B
40 DU
“X” Power Cleans
1:00 Rest
Rd 1 = 18 Reps (95/65)
Rd 2 = 15 Reps (115/85)
Rd 3 = 12 Reps (135/95)
Rd 4 = 9 Reps (155/105)
Rd 5 = 6 Reps (165/115)
Rd 6 = 3 Reps (185/135)
Tuesday 01/13
Strength - Every 2:30 x 4 Sets
5 Strict Press + 5 Push Press
@ 70% of 1RM Strict Press, build when/if necessary
WOD - 3 RFT
20 HSPU
20 Sit ups
20 DB Goblet Rev. Lunges
20 Sit ups