Friday 04/18
This Sunday - Easter - we will be closed
Strength Day
Part 1 - Every 2:30 x 6 Sets
8 Split Squats per leg
Used weight based off feel
Part 2 - Power Cleans
OTM x 8 = 2 Reps
Rest until 10:00
OTM x 8 = 1 Rep
Build based off feel
Thursday 04/17
Strength - Every 2:00 x 6
3-3-3-3-3-3 Deadlifts
Tap & Go - build based off feel
WOD - 15 min AMRAP
15/12 Cal Row
15 Wallballs (20/14)
15 T2B
Wednesday 04/16
Body Armor - OTM x 12 mins
Min 1 : 6-8 Barbell Roll Outs
Min 2 : 20 Standing plate rises
Min 3 : :30 Glute Bridge Hold
Min 4 : 20 Banded bicep curls
WOD - For Time
9 Power Clean & Jerks (155/105)
100 DU
15 Power Clean & Jerks (135/95)
75 DU
21 Power Clean & Jerks (115/85)
50 DU
Tuesday 04/15
Strength - Every 2:00 x 6 Sets
3-3-3-3-3-3 Front Squat
Begin ~ 65% of 1RM and build
WOD - 6RFT
12 Box Jump Overs (24/20)
10 DB S2OH (5 ea arm)(50/35)
10 DB Goblet Squats
250m Row
Monday 04/14
Reminder that we will be closed this Sunday for Easter
Celebrated co-owner Patrick’s birthday this past Saturday ! Hope you had a great birthday weekend !
Strength - Every 2:00 x 5 Sets
10-8-6-4-2 Bench Press
Build based off feel
WOD - Hero WOD “Nate”
2 Ring MU
4 HSPU
8 KB Swings (70/53)
