Monday
Closed

Tuesday
Strength
EMOM X 10
1 Power Clean + 2 Push Press
-Find a heavy for the day
WOD
8 Rounds:
4 Front Squats 225/155lbs
8 Bar Facing Burpees

Wednesday
Strength
Back Squat
EMOM x5min
5 reps @70%
Last minute max reps
WOD
10min AMRAP
5 T2B
10 Box Jump Overs
5 Clean and Jerk 135/95

Thursday
Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Snatch
EMOM X 10 minutes
2 @80%
WOD
Cindy
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
OR
Mary
5 HSPU
10 Pistols
15 Pull Ups

Saturday
WOD
“31 Heroes”
AMRAP in 31 minutes
(with a Partner)
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Sunday
Strength
Bench Press
5×5 @75%
WOD
2K Row
Rest 2 Minutes
3 Minutes Max Hang Power Cleans
135/95