Friday 02/21
This Sunday 02/23 there will be NO 8:00am class, but we will still have Open Gym 9am -11am
Strength Day
Part 1 - Every 2:00
Back Squats
8x4@75-80%
Part 2 - OTM x 12 mins
1 Snatch
Begin ~ 60-65% and build
Thursday 02/20
Today - 5:15am and 4:30pm classes only
Alt OTM x 10 mins
15/12 Cal Row/Ski/Bike
10 DB Kneeling Press ea. arm
Rest 2:00
Alt OTM x 10 mins
10 DB Rows ea.arm
10 Burpees
Rest 2:00
Alt OTM x 10 mins
:45 Plank
40 DU (60 singles or practice)
Wednesday 02/19
Today - all classes on (except 7am)
Tomorrow, Thursday 02/20 - 5:15am and 4:30pm class only
Strength - Every 2:00 x 5 sets
3-3-3-3-3 Bench Press
Build based off feel
WOD - 10 RFT
3 Power Cleans (155/105)
12 Wallballs (20/14)
Tuesday 02/18
No 8:00am class today - all other classes on
Strength - Every 2:00 x 5 sets
5 Front squats @ 65-70%
WOD - 12 min AMRAP
10 Box Jumps (24/20)
10 DB H. C&J (50/35)
10 Pull Ups
Monday 02/17 - President's Day
Today, Monday 02/17 - 8:00am and 4:30pm only
Tomorrow - Tuesday - No 7 & 8am
Partner WOD - 6RFT
10 DL (225/155) - reps split evenly
20 synchro sit ups
30/24 cal row - reps split evenly