8am- endurance-its all 400’s

9am open gym, no mobility tomorrow

10 am boot camp

Strength
Deadlifts
4 sets of 5, no misses, no rounded backs. manageable weights. use this as the time to get warmed up for the wod. These are weights you should be able to easily move.

Wod 1
6 minutes Amrap
6 deadlifts 275/195
Run 200—Rest 3 minutes—- take weight off bar

Wod 2
5 minute Amrap6 Deadlifts 225/155
Run 200

-Rest 3 minutes and take weight off the bar-

Wod 3
4 minutes max reps of power clean and jerks 135/95

Strength

Strict shoulder press. Warm up good with and empty bar.. slowly add weight to get to your first working set
5,5,5,5,5 As heavy as possible with no misses.

Wod
Row 1500
60 Kettlebell swing 55/3550 wall balls
40 toes to bar (or sit ups)
30 goblet squats with your kettlebell
20 burpees
10 tire flips

Strength-
Squat Clean and Jerk
Work to a heavy set of 3. You can drop the bar between reps. Reset in 5 seconds or less.

3,3,3,3,3 Increase weight each set

Wod
3 Rounds:
20 Thrusters 105/70lbs
20 Chest to Bar Pull Ups

Warm up
3 rounds
30 second bike
30 second rest
30 second pull up
30 second rest
30 seconds squats
30 seconds rest

Strength
Bench Press 4 sets of 10
max pull ups or ring rows between sets

Wod

5 Rounds For Time
9 power snatches 135/95
7 Hand stand push ups
10 pistols

Scaled version
9 Snatches (or ground to overhead)10 push ups
20 Air squats

*** if you want to book five 30 minute private sessions with any of the coaches details are here. can be used for mobility, weightlifting, or crossit movements and progressions.
Please click here for personal training details.