ūüĒ∑ 9am ONLY on Monday for Labor Day. ¬†Get signed in now as there are only 20 spots.

 

David working through a few last cleans to finish up a Partner WOD

 

Programming

-Monday-

Good longer partner workout to kick off the holiday. ¬†This is a longer run plus barbell day. ¬†You’ll have an 800m run with your partner followed by a new movement each interval starting with the Overhead Squat, then Clean & Jerks, and finally Deadlifts.

 

-Tuesday-

Working 10’s on the Back Squat. ¬†Great day to prep for the 20RM that will be coming up before long. ¬†Simple triplet of Strict Pull Ups, Lunges, and Ab Mat Situps on an AMRAP format so you can hit the squats as hard as needed.

 

-Wednesday-

Level Method Testing the Upper Body Push and Kettlebell categories.  If not ready to test either, come in anyway to get in some work for next time!

 

-Thursday-

Getting in a longer, quality workout with 500m Rows, Strict Knees-to-Elbow, Farmer Carries, and Box Jumps.  Core cash out with hollow rocks.

 

-Friday-

Practicing the Clean for strength time then getting intensity with the Thruster and Bar-Facing Burpee. ¬†We’ll be doing 2 descending ladders of this with a nice rest between to keep intensity.

 

-Saturday-

Partner WOD has Double Unders, Pull Ups, Box Jump Overs, and Strict Ring Dips.  Longer AMRAP and splitting reps to keep working through these rounds.