Monday

Strength
Shoulder Press
5 reps @ 75%
3 reps @ 85%
Max reps @ 95%

WOD
5 Rounds For Time:
7 Handstand push-ups
7 Dumbbell Thrusters 25% of BW
7 Toes To Bar
7 Deadlifts 245#/170#
7 Burpees
7 Kettlebell swings 70#/55#
7 Pull-ups

Lucy Diaz

Friday

Strength
Push Press
3 reps at 70%
3 reps at 80%
Max Reps at 90%

WOD
"Big Clean Complex"
6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Ted Mason

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

Addie Burkhart

Wednesday

Strength
Deadlift
3 reps at 70%
3 reps at 80%
Max Reps at 90%

WOD
4 Rounds For Time:
AMRAP 4:00
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Calorie Row
Rest 2:00 between rounds

Pat Sheehan - 355lb Deadlift