Daily Workout

Strength Jerks 5 sets of 2 reps @ 85% WOD 3 Rounds Run 400 Meters 21 Pull Ups 7 Front Squats 225/155

Strength Deadlifts 7 sets of 3 Reps: work up to 75% of 1RM WOD 12 min EMOM Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM Even: 40 Double unders

Strength Strict Pull ups 3 sets of ME WOD 3 Rounds for Time 25 MedBall Sit Ups 20/14 75 Double Unders 16 Front Rack Lunge Steps 135/95

Strength/Skill Handstand Walks 5 sets for distance WOD Complete three rounds of 1 minute at each station. Rest 1 minute between rounds. Wallballs 20/14 KB swings 53/35 Box jumps 20" Push Press 75/45 Dbl Unders

WOD 5 Rounds Run 400 M 20 Chest to Bar Pull Ups

WOD A. Death by Squat Clean, 225/135 at the 10:00 Mark: B. Death by Squat Clean, 205/115 at the 20:00 Mark: C. Death by Squat Clean, 185/105 at the 30:00 Mark: D. Death by Squat Clean, 135/85 “Death By” means complete 1 rep the first minute, 2 reps the second minute,...

Strength Strict Ring Dips 3 sets of 8 reps WOD 20 min AMRAP 12 Push Press 135/95 6 L Pull-ups

Mobility WOD This Wednesday, Mobility with Coach Julia. From 7:30 to 8:30.

Strength Back Squat 6 sets of 3 Reps @ 70-75% WOD "Annie" 50-40-30-20-10 Double Unders Sit-ups

Strength  Front Squats 8 sets of 4 reps WOD 20 Min EMOM 10 Thrusters 95/65 20 Double Unders

Strength Snatch Pull 12 min EMOM: 3 Position Pause Snatch Pull at 1RM Snatch weight Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, work for shoulders over the...

Thanksgiving Week Monday - Wednesday Normal Schedule Thanksgiving Day 10AM ONLY Friday 5:30 & 6:30 ONLY Saturday & Sunday Normal Schedule