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Monday 12/30

Reminder of this week's schedule... Regular Classes Monday. Tuesday NYE WOD only @5:30PM followed by Spoons Tournament Wednesday 1/1 -CLOSED Back to regular Thursday


Strength

Tempo Back Squat

5 Sets: 1 Tempo Back Squat 2 Back Squats

Tempo:

5 Seconds Down

1 Second Pause

Regular Stand

Set 1: 60% Set 2: 65% Sets 3-5: 70%


Conditioning

"Fight or Flight"

AMRAP 20:00

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row






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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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