Monday
Strength
Snatch
1 Rep Every 90 seconds x 10
WOD
Lurong Challenge WOD 2
7 Minute AMRAP
500m row
25 Thrusters 45/35
15 C2B
Then
Accumulate 3 minutes: L-Sit

Tuesday
Strength
Press 5×5 @75%
WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
Rest 60 seconds

Wednesday
Strength
Back Squat
4×8 @70%
Wod
For time:
100 double-unders
25 Pull ups
25 deadlifts 225/155
50 burpees

Thursday
Open Gym
5:30-6:30 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
1RM Clean
1 Rep Every 90 seconds x 10
WOD
Grace
30 Clean And Jerks 135/95
or
Isabel
30 Snatches 135/95

Saturday
WOD
“SISSON”
AMRAP in 20 minutes
1 Rope Climb (15 ft)
5 Burpees
200 meter Run

Sunday
Strength
Front Squats
EMOM x 7 minutes
2 Reps @ 85%
WOD
21-15-9
OHS 95/65
Sumo Deadlift High Pull