Monday
Closed

Tuesday
Closed

Wednesday
Strength
Press
5×3@80%
Last set is max effort
WOD
For Time:
3 Rounds for Reps
90 Seconds
Row
30 Seconds
Rest
90 Seconds
KB Swings
30 Seconds
Rest
90 Seconds
Front Squats 115/80
30 Seconds
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.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Back Squat
5×5 Every 90 seconds @75%
WOD
5 Rounds
5 MU
5 Power Clean & Jerks 185/125

Saturday
WOD
Partner WOD Triplet
WOD 1: 8 Minute AMRAP
15 Calorie Row
Burpees
Rest 3 Minutes
WOD 2: 8 Minute AMRAP
100 M Farmer’s Carry
Box Jumps 24/20
Rest 3 Minutes
WOD 3: 8 Minute AMRAP
50 Double Unders
Abmat Sit-ups
Score is # of Abmat Sit-ups
Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes her task, continuing to accrue as many reps of movement B as possible in 6 minutes.

Sunday
Strength
Deadlift
Every 90 seconds x 7 sets
2 Reps @85%
WOD
17 Minute AMRAP
12 Hang Power Cleans 115/80
31 Double Unders
20 wall balls
17 Sit Ups