Monday Schedule: 6am/8am/9am/530pm WOD – Open Gym 9am/530pm
STRENGTH
4×5 each leg Back Rack Lunge climbing in weight.
After each set 10 Weighted Hanging Knee raises.
Rest 90 Sec between sets
Rest 90 Sec between sets
WOD
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders
STRENGTH
4×5 each leg Back Rack Lunge climbing in weight.
After each set 10 Weighted Hanging Knee raises.
Rest 90 Sec between sets
Rest 90 Sec between sets
WOD
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders
STRENGTH
4×5 each leg Back Rack Lunge climbing in weight.
After each set 10 Weighted Hanging Knee raises.
Rest 90 Sec between sets
Rest 90 Sec between sets
WOD
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders