Monday
Strength
Hang Snatch
(position 2)
3 Reps every 90 seconds x 8
WOD
Lurong Challenge
Benchmark Repeat
9 Minute AMRAP
8 Lateral Burpees
7 Cleans
6 Front RackLunges
5 Shoulder to Overhead

Tuesday
Strength
Press 4×8 @70%
-5lbs Heavier than last time
WOD
12 Minute AMRAP
12 Cal Row
12 KB Swings

Wednesday
Strength
Front Squats
EMOM x 5 Minutes
6 Reps @70-75%
WOD
10-9-8-7….1
OHS 95/65
Pull ups
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
Deadlifts
EMOM x 6 Minutes
3 Reps @80+%
WOD
5 Rounds
3 Clean & Jerks 155/105
6 T2B
9 Box Jumps 30/24

Saturday
WOD
30 Minute AMRAP (Partner)
Alternating Rounds
12 Cal Row
8 Burpees
4 Thrusters 135/95

Sunday
Strength
Bench Press
7×2 @85+%
WOD
10 Minute AMRAP
15 Power Snatch 75/55
30 DU