Monday 01/13
Strength - Every 2:00 x 3 Sets
5-5-5 Deadlift
Build based off feel
Unbroken sets
WOD - 3RFT
21-15-9 Deadlifts (225/155)
42-30-18 Box Jump Overs (24/20)
42-30-18 Sit Ups
Friday 01/10
Don’t forget , new apparel is in! If you preordered please check in with a coach to pick up!
Strength Day
Part 1 - Every 2:00
7x5 Back Squats
+5lbs from last week or 70% of 1RM
Part 2 - OTM x 12 min
1 Snatch
Build based off feel
Thursday 01/09
If you preordered our latest apparel check in with a coach to pick up!
Body Armor - OTM x 12 mins
12 Double DB Bench Press
10 DB Rows ea. arm
15 V-Ups
WOD - 4:00 AMRAP + 2:00 Rest x 4 Sets
18/15 Cal Row
12 Alt DB Box Step ups
12 Lateral Burpees over DB
Wednesday 01/08
Our new apparel just came in! If you preordered hoodies or thermals please check in with a coach to pick up your order.
Strength - OTM
3-3-3-2-2-2-1-1-1 Power Cleans
Build based off feel
WOD - 5RFT
15 Wallballs (20/14)
10 Hang DB C&J (50/35)
3 Ring MU
Tuesday 01/07
Skill - 3 Attempts
Max distance broad jump
WOD - OTM x 5 Rounds
20 Sit ups
16 Box Jump Overs (24/20)
2 Rope Climbs
Max Cal Row
Rest
