Monday 11/09
Strength - Every 2:00
5 × 5 Front Squats
@ 70-75% of 1RM
WOD - 2 RFT
50/40 Cal Row
50 Air Squats
50 Burpees
Friday 11/06
If you found a new 1RM back squat last weekend don’t forget to use that new number for percentage work now!! 😉
Strength Day
Part 1 - Every 2:00 × 6 Sets
5-5-5 @ 70% Back Squats
3-3-3 @ 80% Back Squats
Part 2 - Every 90s x 10 Sets
1 Clean & Jerk
Build based off feel
Thursday 11/05
WOD - 10 RFT
200m Run
2 Wallwalks
20 DU
8 DB Goblet Reverse Lunge (50/35)
Wednesday 11/04
Turkey tourney sign up sheets are posted in the lobby! Please let us know if you need help finding a partner.
Strength - Every 90s x 6 Sets
2-2-2-1-1-1 Power Snatch
Build based off feel
WOD - 5 RFT
15 KB Swings (53/36)
50-40-30-20-10 Sit Ups
2 Rope Climbs
Tuesday 11/03
Strength - Every 2:00
5-5-3-3-1-1 Bench Press
Build to a heavy single
WOD - 4:00 AMRAP + 2:00 Rest x 3 Sets
15/12 Cal Row
15 Wallballs (20/14)