Tuesday 10.15.19
Strength BOX SQUAT (7 X 3) Set #1 - 50% of 1RM Back Squat Set #2 - 55% Set #3 - 60% Sets #4.5 - 65% Sets #6.7 - 70% WOD “Child’s Play” 3 RFT 15 DL (205/145) 20 DB FS (50's/35's) 80 DU
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Monday 10.14.19
Strength*10 Min EMOM* 20 DU 2 PC ***start @ 60% of PC max and build to a heavy double WOD "Point Break" *15 Min AMRAP* 20 DB Hang CJ (50/35) 15/12 Cal Assault 20 DB Box Step-Ups (24"/20") 15/12 Cal Assault 20 GHD Sit-Ups Wednesday 10.09.19
*Wednesday Primer*EMOM x 20 (4rds) Minute 1: 5 Pausing OHS (50% of 1RM Snatch) Minute 2: 15/12 Cal Row Minute 3: 5 T2B + 10 Single Arm DB Hang C&J (50/35) Minute 4: HS Walk Practice Minute 5: 12/9 Cal Bike **Remaining class time** Open Gym Tuesday 10.09.19
Strength *Tempo Deadlift E2MOM x 5 (1) Tempo DL *Sets* 45-50-55-55-55% of 1RM Deadlift WOD "Breakfast Club" 5 Rds x 1:30 each 25 DU 6 Deadlifts (225/155) 25 DU Max Strict HSPU In Time Remaining *Rest 30 Seconds Between Rounds Monday 10.08.19
Strength Back Squat E2MOM x 6 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% WOD "Rug Mouse" 16 Min Assault On the 0:00, 4:00, 8:00, 12:00 12 Chest to Bar Pull-ups 8 Burpee Box Jump Overs (24/20) 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) Friday 10.04.19
WOD "BFF" 20 Min AmRap 100 DU 50 WB (20/14) 40 Cal Row 30 Alt DB Power Snatches (50/35) 20 Toes to Bar 10 BMU Capacity Builder*10 Min EMOM* 8 DB Facing Burpees Thursday 10.03.19
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