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
Wednesday 02/18
WOD - Alt OTM x 6 Rounds
Min 1 : 12 DB Bench Press
Min 2 : 20 Sit ups
Min 3 : 15 DB Box Step Ups (50/35)(24/20)
Min 4 : Max Burpees (=score)
Min 5 : Rest
Tuesday 02/17
Strength - Every 90s x 8 Sets
1 Clean & Jerk
Build to a heavy set , athletes choice on style of movement (power, squat, split jerk, etc..)
WOD - 3:00 AMRAP + 2:00 Rest x 4 Sets
21/18 Cal Row
15 T2B
9 Clean & Jerks (135/95)
Score = Total rounds + reps • pick up where you left off
Monday 02/16
Today - NO 5:15am CLASS , all other classes are on!
Strength - Every 2:00 x 5 Sets
3 Strict Press
Build to a heavy set, from the floor
WOD - “Cindy” 20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats