Monday
Strength
Press
5×5 @70%
Last set is max effort
WOD
12 MInute AMRAP
10 Hang Power Cleans 95/65
10 Reverse Lunges 95/65
10 Push Press 95/65
10 Forward Lunges 95/65

Tuesday
Strength
High Hang Snatch
Every 90 Seconds x 7 sets
3 Reps @ 75-80%
WOD
9 Minute AMRAP
3 Deadlifts 275/185
6 Ring Dips
9 T2B

Wednesday
Strength
Back Squat
Every 90 seconds x 5 sets
5×5 @75%
WOD
Against a 3-minute running clock, complete a 500/400 meter row and as many wall ball shots as possible.
Rest three minutes and repeat for a total of five cycles.

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.
Weightlifting Class
12:00 & 5:00 pm

Friday
Strength
Bench Press
1RM
WOD
Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups

Saturday
WOD
With a partner complete the following:
Amrap 20:
50 double unders
40 goblet squats (53/40)
30 KB swings (53/40)
20 burpees
100m run (together)

Sunday
Strength
Front Squat
EMOM x 6 Minutes
3 Reps @80+%
WOD
Complete as many rounds as possible in 7 minutes of:
115-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
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