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TUESDAY

6/30/2020

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THE GYM WILL BE CLOSED ON FRIDAY JULY 3rd 
​

STRENGTH
   12 Minute EoMOM of:
Bench Press 2x7, 2x5, 2x2

METCON - Fran
   Thrusters (95/65)
   Pull ups
21 -15 - 9

​
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MONDAY

6/29/2020

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STRENGTH
   15 Minutes To find 1RM Clean and Jerk

METCON
   1:00 ROWING
:30 REST
    1:00 RUNNING DOWN & BACKS
:30 REST
   :30 D/U's
   :30 Burpees
:30 REST
   4 ROUNDS

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FRIDAY

6/26/2020

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STRENGTH
   10 Minute EoMOM of:
5 Back Squats  @ 70 -75% of 1RM

METCON
   10-20-30-40-50-60-70-80-90-100  Walking Lunges
   10 Burpees Between each Round

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THURSDAY

6/25/2020

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STRENGTH
   10 Minute EoMOM of:
5 Deadlifts @ 70-75%

METCON
   OH Squats (135/95)
   BF Burpees
   KB Swings (70/53)
20 - 15 - 10 - 5 

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WEDNESDAY

6/24/2020

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STRENGTH
   10 Minute EoMOM of: 
Split Jerks 2x5, 3x3
  
METCON
   10 Pull Ups
   10 Med Ball Cleans (20/14)
    20 D/U's
10 Minute AMRAP

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TUESDAY

6/23/2020

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STRENGTH
    10 Minute EoMOM of: 
5 Bench Press 

METCON
    400 Meter Run
THEN
   21-15-9 H/S Push Ups
   21-15-9 H/R Push Ups
   21-15-9 Ring Dips
   4100 - 400 - 400 Meter Run
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MONDAY

6/22/2020

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WOD
   10 Deadlifts (135/95)
   10 Snatches (135/95)
   10 Power Cleans (135/95)
   10 Front Squats
   7 Burpee Box Jump Overs (30/24)
4 Rounds  

Finish with 7 More Burpee Box Jump Overs (30/24)

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FRIDAY

6/19/2020

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STRENGTH
   10 Minute EoMOM of: 
Squat Snatches 2x5, 3x3

METCON 
   800 Meter ROW
   800 Meter RUN
   50 D/U's
3 Rounds (30 Minute CAP)

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THURSDAY

6/18/2020

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STRENGTH
    10 Minute EoMOM of:     
Deadlifts  2x7, 2x5, 1x2

METCON - Lynn
   Max Bench Press ( Body Weight)
Immediately begin: 
    Max Pull ups
REST AS NEEDED 
    5 Rounds


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WEDNESDAY

6/17/2020

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STRENGTH
    10 Minute EoMOM of:
Back Squats 2x7, 2x5, 1x2

METCON
   20 KB Swings(53/35)
   15 Wall Balls (20/14)
   10 Burpees
5 Rounds 

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US