***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order. Charcoal grey will be the shirt color. American Made text on back.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is

Warm up-
500 meter row
50 weighted step ups, leave your box out for the wod- go light if this is your first time doing this. stack up plates if you are not comfortable on a box.

Strength- start by 15 after the hour
Power position squat cleans without dropping the bar.. sets of 2
Newer athletes work technique, advanced athletes go heavy… heavy…
2,2,2,2,2
(If you finish early

Wod- start at 35 after the hour
16 Minute Ladder
Power Cleans 135/95
Hand stand push ups- (Sub dumbbell presses or regular push ups)
Box Jumps

Extra Work-
RX
10 Minute Emom
3 muscle ups (sub bar MU if you dont have rings) cut your MU number down if you start to miss
20 doubles

SX
10 Minutes
20 seconds on 40 seconds off of low low ring rows, coaches will show you ring MU progression if you are close to that ring MU

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.
Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it in back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is
2 Rounds
10 Air squats with a 2 second pause at the bottom- Fix your squat now before you put a bar on your back
10 strict presses with an empty bar
10 strict pull ups or work your progression towards your pull up.

Strength- 10 after the hour
Back squats- been noticing that people are not paying attention to percentages (if you are new you or injured get a pass on this, we don’t know or shouldnt test your max if you just started or are injured)
Two warm up sets followed by
5,5,3,3,3+
60%,60%,70%,80%,90%

Wod- start at 10:35—
5 Rounds for time
15 wall balls
10 toes to bar
20 double unders

Extra Work- Sled March– what’s a sled march you ask? I’ll tell you. Load that sled up… 10 feet tall with weights if you have to… and push it. it should be heavy enough you can’t run with it.

Strength-
Deadlift
5,5,5,5,5+

Wod-
1600M row buy in (or Mile run)
Then 3 rounds for time
15 deadlifts 225/155
15 Wall Balls
15 Goblet squats- 70/55

Strength
power snatches-
work to a heavy 2
2,2,2,2,2,2,

Wod-

45 ghd sit ups (sub regular sit ups) if you havent done ghd sit ups in a wod before, just do regular sits ups and we can practice ghd after class.
30 Power snatches 95/65
100 doubles
30 power snatches 95/65
45 Ghd sit ups

warm up
Run 800
50 sit ups

Strength- Back squat
5,5,5,5,5+ same percentages all week

Wod
For Time:
40 Thrusters (95/65)
40 Bar Facing Burpees
30 Thrusters (95/65)
30 Bar Facing Burpees
* 15 min Time Cap *