Strength
Bench Press
5 sets of 7, heavier than your 10s last week
WOD
5 rounds for time
10 hspu (sub push ups)
10 Chest to Bar Pull Ups (sub ring rows or regular pull ups)
40 doubles (60 singles)
Dont forget about our personal training options. If you are feeling like you need extra time, one on one with a coach to work on skills/progressions/weighlifting than this is perfect for you.
Click here for details
Strength
Back Squat
5 sets of 7, Heavier than your sets of 10 last week.
Wod 21-15-9-15-21
Wall Balls
Cals on rower or bike.
Don’t forget about our personal training packages. $150 for (five) thirty minute sessions with your favorite coach. On on one coaching to work on skills and progressions.
got a case of the Mondays….
Strength: 6 sets of 2 clean and jerk. You need to warm up with an empty bar, then slowly build to your first set of 2. Not touch and go… Do 1 rep then reset and do the next.
Wod:
15 minute amrap.
5 clean and jerk
10 toes to bar
Run 200
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