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Registration opens January 15th!

Monday

Level 2

Pre Struc: Overhead Squat 5 reps (12)
*Sub to front squat or push press depending on skill

Strength: 3-4 sets (12)
1. Weighted Pull Up 3-4 reps, Rest 30 sec
2. Bulgarian Split Squat 8 reps, Rest 30 sec
3. Weighted Sit Up 10-15 reps, Rest 1 min

TT:  500m row

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Level 1

Pre-Training Structural: Strict Pull Ups 31x1 5-7 (assisted) 3 sets

Skill Builder/Strength: Overhead Squat 8-10 reps (10)

WOD: 3 x through, rest 1 min after all 3 stations
1 min per station, score is reps + Cal

Overhead Squat (empty Bar or FS with KB)
Sit Ups
Row for Cal

  

Tuesday

Level 2

Strength: Built to a 1 RM Power Clean + Power Jerk (15)

WOD: Grace's Relative 
5 Rounds
6 Power Clean & Power Jerk (done grace style at 60% of 1RM)
20 Dbl Unders

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Level 1

Pre-Skill: Double Under work

Skill Builder: Med Ball Clean instruction

WOD: 5 rounds
10 Med Ball Cleans
50 Jump Rope Passes

Coach's finisher as needed 


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