SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Find a 1RM Back Squat
*The 6:30 PM class will have the option of performing tomorrow’s Absolute Open WOD #2*
TUESDAY
Absolute Open WOD!
Rx:
20 min AMRAP
7 HSPU
7 Thrusters 115/75#
7 Knee-to-Elbow
7 Deadlift 225/155#
7 Burpees
7 KBS 53/35#
7 Pull-Ups
Scaled:
20 min AMRAP
7 Push-Ups
7 Thrusters 75/45#
7 AbMat Sit-ups
7 Deadlift 135/95#
7 Burpees
7 KBS 35/26#
7 Jumping Pull-Ups
WEDNESDAY
STRENGTH:
15 min to find a 1RM in the complex Power Snatch + OHS
CONDITIONING:
3 RFT
200m Run
12 Power Snatches @ 95/65#
THURSDAY
STRENGTH:
12 min to find a 5RM Shoulder Press
CONDITIONING:
20 Bar Muscle-Ups
15 Hang Power Cleans @ 165/115#
500m Row
Rx+: 185/125#
FRIDAY
STRENGTH/CONDITIONING:
EMOM 24 min
1st min: 8 unbroken Deadlifts
2nd min: 8 unbroken Kettlebell Thrusters
3rd min: 30 sec Row
The intent is sustained power output. Choose weights and a rowing pace that you can
sustain for the full 24 min. Don’t sandbag, but don’t come out too hard and then have to scale down.
*5 Year Anniversary Party at 6:30 PM!*
SATURDAY
SKILL:
12 minutes of drills and dedicated practice on Double-Unders
-then-
“Flight Simulator”
Double-Unders
10-20-30-40-50-40-30-20-10
If you break your set before the specified number of reps, then you must re-start that set.