Wednesday 04/02
Strength - Every 90s x9 Sets
3-3-3-2-2-2-1-1-1 Deadlifts
Begin ~ 65-70% and build based off feel
WOD - 5RFT
30 DU
20 Wallballs (20/14)
10 T2B
Tuesday 04/01
Strength - OTM x 10 mins
1 Power Snatch
Build based off feel
WOD - 5RFT
21-18-15-12-9
Power Snatch (75/55)
Box Jumps (24/20)
Monday 03/31
Reminder that we need final sizes in by this Friday for Spring Fling! Ladies be sure to mark down “tank” by your name if you’d like the tank top option. If you need help finding a partner let us know!
Body Armor - 4RNFT
:30 Handstand Hold
20 Hollow Tucks
5 Strict Press @ 75-80% of 1RM
:30 Glute Bridge Hold
WOD - 3:00 AMRAP + 3:00 Rest x 3 Sets
Set 1 = 15 Push Jerks (115/85) + 15 Lateral Burpees + Max Cal Row
Set 2 = 12 Push Jerks (135/95) + 12 Lateral Burpees + Max Cal Row
Set 3 = 9 Push Jerks (155/105) + 9 Lateral Burpees + Max Cal Row
Friday 03/28
Ladies if you would like the tank top option for Spring Fling please write in “Tank” clearly next to your name on the registration sheet, or let us know asap. This is a standard fit racerback tank top.
Strength Day
Part 1 - Every 2:00
7x5 Back Squats
@ 70-75% of 1RM or 5-10lbs heavier than last week
Part 2 - 12 sets
Every 90s x 3 Sets - 2 Clean & Jerks
Every 90s x 3 Sets - 1 Clean & Jerks
-rest until 10:00 mark-
OTM x 6 - 1 Clean
Friday 03/28
Ladies if you would like the tank top option for Spring Fling please write in “Tank” clearly next to your name on the registration sheet, or let us know asap. This is a standard fit racerback tank top.
Strength Day
Part 1 - Every 2:00
7x5 Back Squats
@ 70-75% of 1RM or 5-10lbs heavier than last week
Part 2 - Cleans
Every 90s x 3 Sets - 2 Cleans
Every 90s x 3 Sets - 1 Clean
-rest until 10:00 mark-
OTM x 6 - 1 Clean