Monday
Strength
Press
5×3 @80%
Last set is max effort
WOD
7 Rounds
7 Overhead Squats 95/65
7 Burpees

Tuesday
Strength
Clean
Every Other Minute x 7 sets
2 Reps @80%
WOD
30-20-10
Row Calories
Push Press 115/80
Sit Ups

Wednesday
Strength
Back Squat
Every 90 Seconds x 6 sets
3 reps @85%
WOD
25 Ring Push Ups
50 KB swings
100 Air Squats
50 KB swings
25 Ring Push Ups

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
9:30, 12:00 & 4:30 pm

Friday
Strength
Bench Press
5×5 @70%
Last set is max effort
WOD
5 Rounds
9 Thrusters 95/65
9 C2B
Run 200m

Saturday
WOD
In teams of 2- 26 Minute AMRAP
Partner A runs 400M Partner B does AMRAP Hang Power Clean & Jerks 135/95 until A gets back. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Front Squats A returns. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Sunday
Strength
Deadlift
EMOM x 6 Minutes
3 Reps @80+%
WOD
Death By Burpees
Minute 1-1 Burpee
Minute 2-2 Burpees
Minute 3-3 Burpees
.
.
.
Until can no longer complete the burpees with in the minute.
Rest 5 minutes
For Time:
50 T2B