Monday
Strength
Snatch
1RM
EMOM 1 rep (increasing)
WOD
800m run
Then
5 rounds
7 Ring Dips
14 Pistols
Then
800m run

Tuesday
Strength
Strict Press
5×5 @75%
WOD
10 minute AMRAP
10 SDHP 95/65
10 T2B

Wednesday
Strength
Back Squats
EMOM x 6 Minutes
4 Reps @80%
WOD
50 Thrusters 45/35
40 Pull Ups
30 Ring Push Ups
20 Power Cleans 165/115

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
Clean
Every 90 Seconds x 8
2 Reps @85+%
WOD
12 Minute AMRAP
20m Farmers Carry 70/53
4 HSPU
40m
8 HSPU
60m
12 HSPU
80m
16 HSPU
.
.
.
ect

Saturday
WOD
Teams of 3
AMRAP in 25 min
400m Sandbag Carry (all 3 partners run, switch of bag as needed)
60 Knees to Elbows*
60 Overhead Squats (135/95)(95/65)(75/45)*
60 Burpees*
*One person working at a time

Sunday
Strength
Jerk
7×2 @80+%
WOD
15 Minute AMRAP
300m Row
15 Wall Balls
15 Box Jumps