Monday
Strength
Clean
EMOM x 15 minutes
1 Rep
-working up to a 1RM
WOD
15 Minute AMRAP
5 S2O 155/105
10 T2B
200m Run

Tuesday
Strength
Press 5×5 @70%
Last set is max Reps
WOD
5 Rounds
5 Power Cleans 185/125
15 Wallballs 20/14

Wednesday
Strength
Back Squat
4×8 @70%
WOD
For Time:
2 Rounds
50 Calorie row
50 Kettlebell swings 24/16
100 Double Unders

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 & 4:30 pm

Friday
Strength
Bench Press
5×1 @85%
Last set is max effort
WOD
“14.2”
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
-Minumum of 9 minutes of work
Saturday
WOD
Partner WOD
Bear Complex X 80 (115/75)
(Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press)

Sunday
CLOSED-Holiday Schedule