Monday

Strength
Back Squat 3x6, same weight across

WOD
5 Rounds For Time:
AMRAP 3:00
3 Power Cleans 135#/95#
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
 

COACH LILLIANA and COACH TOM

Friday

WOD
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs 20#/14#
1:00 SDHP 75#/55#
1:00 Box Jumps 20"
1:00 Push Press 75#/55#
1:00 Row (Calories)
1:00 Rest

Then

ROMWOD
 

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD.

eric ocampo

Wednesday

Strength
EMOM x 6 - 1 Squat Snatch (90%)
Rest 4:00
EMOM x 6 - 1 Squat Clean and Jerk (90%)

WOD
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats 115#/80#
Toes to Bar
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.

Then

ROMWOD
 

Matt dzik