Friday 08/07
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 65% of 1RM
Part 2 - Every 90s x 8 Sets
Sets 1-4 = 2 Snatch
Sets 5-8 = 1 Snatch
Build based off feel
Thursday 08/06 - no evening classes
All morning classes will still be on today! We will be closed in the evening, apologies for any inconvenience!
Strength - Every 2:00 x 5Sets
5 Strict Press @ 70% of 1RM
WOD - For Time
Buy in : 800m Run
4 Rounds
25 Sit ups
10 Push Press (115/85)
Buy out : 800m Run
Wednesday 08/05
Tomorrow (Thursday) - no evening classes. All morning classes will still be on !
WOD - 4RFT
500m Row
16 Alt DB Snatch (50/35)
16 Box Jumps (24/20)
Post WOD - 5 Rounds
Double KB Holds
:20 Farmers hold
:20 Front rack hold
:20 Overhead hold
1:00 Rest
Tuesday 08/04
Reminder this Thursday there will be no evening classes
Strength - Every 2:00 x 5 Rounds
12 DB Bench
20 Hollow Tucks
WOD - 12 min AMRAP
200m Run
4 Wallwalks
12 DB Goblet squat (50/35)
Monday 08/03
This Thursday 08/06 there will be NO evening classes.
Strength - Every 90s x 7 Sets
2 Power Cleans
Build based off feel
WOD - For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (95/65)
Burpees
Pull ups