Monday

Hey everyone,

11 am class is still on!

Please keep an eye on our socials and website for any changes to the classes. 

We will update with any further changes to the schedule for the rest of the day.

Thanks!

Weightlifting

Floor Press (pick same heavy weight for each set) 

3-3-3-3

After each set

30 Banded Pull Apart

20-30 Sec Push Up Hold (hold bottom of push up position without resting on ground)

rest 90 seconds

Conditioning

Tabata (alternate between movements for a full Tabata each)

Bar Hang

Russian Twist with weight

Tuesday

Weightlifting

10-8-6

PushJerk - Climbing Across

after each set of push press

8 Bent Over Rows (pick weight)

6 Single Leg Box Step Ups (weighted) (per leg)

rest 2 min after each round

Conditioning

For Time:

Bike 1500m

Row 500m

Wednesday

4 Rounds

Each Round For Time:

30 Double Under/ 60 Single Under

20 DB Front Squats 50/35

15 Toes to Bar

10 Ring Dips (box assisted)

-rest 3 min after each round-

Thursday

Weightlifting / For Quality

OTM 4

3 Power Snatches

OTM 4

2 (Power Snatch + OHS)

OTM 4

1 Snatch (squat)

rest 2 min

OTM 4

3 Power Cleans

OTM 4

2 (Power Clean + Front Squat)

OTM 4

Clean (squat)

* Today is a quality day, can go heavier or stay light and work on these two lifts. 

Friday

With a partner

Buy In: 800m Row (switch every 200m) 

2 RFT

60 Double KB Deadlift 53/35

30 Burpee Box Jump Over

15 V Ups

Cash Out: 800m Row (switch every 200m)