WEDNESDAY
“Turn the Volume Up”

Skill 9 Min EMOM (Organize class by station to spread out ropes)
Min 1: 2 Rope Climbs (Scale to strict lying to stand pulling)
Min 2: 10 Ring Rows
Min 3: 30-45” HS Hold

WOD
21-18-15-12-9-6-3
Box Jumps 24/20”
DB Snatch 35/25 FB: 50/40
Knees-2-Elbow

TUESDAY
“Techies”

8 Min EMOM:
2 Hang Squat Cleans (1 below the knee + 1 above the knee)
Build over the course of 8 sets

WOD
15 - 12 - 9
Burpees FB - 15 Burpee Pull-ups
Squat Cleans 115/85 FB - Squat Cleans 155+/105+
400m Run

MONDAY
“Man Up”
Back Squat 5 x 3 starting at 78-80% and build to 87-90%

WOD
21-15-9
DB Man-makers (Renegade Row + Power Clean + S2OH) 35/25 FB: 40/30
Toes-2-Bar
Cals Row / ABike

FRIDAY
“Sprint Battles”

Turkish Get-Ups: 8 Mins to either learn/practice technique with different objects (Dumbbell, KB, Wall Ball, Barbell)

WOD
Teams of 2 Go Against Teams of 2 for 2 Rounds (4 rounds total):
Round 1:
Team 1 Does 60 Burpees as fast as possible, while Team 2 is Accumulating as many reps as possible of: Box Jump Overs

1 ‘ rest...switch teams

Round 2:
Team 1 Does 60 Burpees as fast as possible, while Team 2 is Accumulating as many reps as possible of: Double Squat Wall Ball

1 ‘ rest...switch teams

Gym Notice:
Yesterday we sent out a notice regarding the updated sales taxes. We will talk about it briefly each day over the next week. If you already understand it, great. If not, please come find me.
Thank you
Izzy

THURSDAY
“Micro-Management”

Strength
Power Clean + Power Jerk - 75% x 6 reps, 80% x 4 reps

WOD
8 Min AMRAP:
10 Wall Walks FB: 50’ HS Walk
Then,
18 Toes-2-Bar
15 Squats FB: Pistols
12 Over the Box Jumps 24/20

Rest 3’...

8 Min AMRAP:
30/20 Cals ABike
Then,
18 Pull-ups
15 Lunges
12 DB Snatch 35/25 FB: KB Hang Power Clean + Jerk 53/35