Monday
Strength
Hang Squat Clean
6×3 Increasing
WOD
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups
17 Minute Cap

Tuesday
Strength
Push Press
6×3 @85+%
WOD
12 Minute AMRAP
5 Deadlifts 275/185
10 Lateral Burpees
50 Double Unders

Wednesday
Strength
Back Squat
EMOM x 7 Minutes
2 Reps @85-90%
WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Step-Ups
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

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
Power Snatch x 2 reps
Every 90 Seconds x 8 sets
WOD
5 Rounds
5 Front Squats 205/135
10 T2B
200m Run

Saturday
WOD
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

Sunday
Strength
Front Squat
EMOM x 6
4 Reps @80-85%
WOD
5 rounds for time of:
30m weighted lunge, dumbbells
60m shuttle sprint (5-10-15 meters)