Monday
Strength
Press
5×1
-5lbs heavier than 1/23
-Last set is max Effort
WOD
20 Minute AMRAP
400m Run
20 Pull-ups
10 HSPU

Tuesday
Strength
3 Sets:
1 Clean + Max Rep Hang Power Clean
@70-75%
Rest 3-4 Minutes
WOD
12 Minute AMRAP
10 Front Squats 185/125
50 DU

Wednesday
Strength
Back Squat
7×2 @85-90%
WOD
5 Rounds
5 S2O 155/105
7 T2B
9 KB Swings 70/53

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.
QuickFit Class
11:15-11:45
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5×3
-5lbs Heavier than 1/26
WOD
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster 95/65
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

Saturday
WOD
Partner WOD
100 Kettlebell Swings (32/24 kg)
400 Meter Run
100 Wall Balls
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Wall Balls
400 Meter Run
100 Kettlebell Swings
Both athletes perform the run together

Sunday
Strength
Front Squats
5×6@75-80%
WOD
For Time:
40 Cal Row
80m Farmers Carry (AHAP)
40 Push Ups
80m Farmers Carry
40 Box Jumps 24/20
80m Farmers Carry
40 Push Ups
80m Farmers Carry