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
Friday 08/22
Strength Day
Part 1 - Alt OTM x 12 mins
Even : 2 Front Squats
Odd : 4 Back Squats
At 65-70% of 1RM FSQ
Part 2 - OTM x 12 mins
1 Snatch
Build based off feel to a heavy single
Thursday 08/21
Strength - Every 90s x 8 Sets
3-3-2-2-1-1-1-1 Push Jerk
Build to a heavy single
WOD - 5 RFT
15-12-9-6-3
Deadlifts (155/105)
HSPU
200m Run after every round