Wednesday 02/25
Strength - Every 3:00 x 4 Sets
12 DB Bench
Max Strict Pull ups
WOD - 5:00 AMRAP + 2:00 Rest x 3 Sets
30/24 Cal Row
24 Alt DB Hang Snatch (50/35)
18 Burpees
Tuesday 02/24- NO 5:15am
NO 5:15am CLASS TODAY - all other classes will be on.
Our parking lot is still a mess and should be completely cleared for the 7am & 8am!! Please use caution when coming down, Old Dock Rd is usually super sloppy after a snow storm.
A final reminder to please bring your gym shoes to change into before stepping into the gym please! Help us keep our floors clean ☺️
It’s OPEN week!!!! For the next three weeks our strength day will be Tuesdays and Fridays will be for Open competitors only. Our shirts are here so be sure to check in with a coach to pick yours up!
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - Every 90s x 8 Sets
2 Cleans
Build based off feel , does not have to be tap & go
Friday 02/20
Strength Day
Part 1 - Alt OTM x 12 mins
E: 2 Front Squats
O: 4 Back Squats
@ 70% of 1RM FSQ
Part 2 - Every 90s x 9 Sets
3-3-3-2-2-2-1-1-1 Push Jerks
Build to a heavy single or new 1RM
Thursday 02/19
Body Armor - 4RNFT
10 Barbell Good mornings (add weight if possible)
:20 Side Plank ea
10 Seated wall angels
25 Banded bicep curls (thin band)
WOD - 4 RFT
18-15-12-9 Deadlifts (225/155)
50 DU