Monday
Warmup-Run 400m then, set up for WOD
A)WOD: For Time
Run 800m
30 Burpee Box Overs w/hands (24/20)
30/24 cals
30 Dips–Push ups
Run 800m
*Rest 5 mins
Run 800m
30 Dips–Push ups
30/24 cals
30 Burpee Box Overs w/hands (24/20)
Run 800m
*45 min cap
Tuesday
Warmup-Barbell Drills
A)Intervals: Every 90 secs
5 Hang Power Snatch
5 OHS
3-5 T2B–Hanging Knee Raises *Depending on skill
Rounds 1-3=75/55
Rounds 4-6=95/65
Rounds 7-9=115/75
Rounds 10-12=135/85
B)Conditioning: E5MOM
40/30 Cal Row *Rest remaining time
50/42 Cal Row *Rest remaining time
60/48 Cal Row *Rest remaining time
70/55 Cal Row *Rest remaining time
Goal=Row at a certain pace
Wednesday
Warmup: Complete 2 Rounds of
10/8 Cal Row + 10 Push ups + 10/8 Cal Bike + 10 Push ups + Run 200m
A)Conditioning: Intervals
Round 1
AMRAP 4
10 WB
5 Burpees
*Rest 2 mins
AMRAP 4
Max Cal Row
*Rest 2 mins
AMRAP 4
Max Cal Bike
*Rest 2 mins
Round 2
Start back at the top but it’s now
AMRAP 3
*Rest 1:30
Round 3
Start back at the top but it’s now
AMRAP 2
*Rest 1 min
Thursday
A)Make Up Day
B)Partner WOD
Friday
A)”20.1″
5:15am/9am/Noon class is regular scheduled classes.
4:30pm starts Friday Night Lights
Saturday
9-11am Open Makeups
Sunday
Open Gym3-5pm.