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Thursday Feb 27th WOD

Bench Press

5x5 @ 70-75 %


Super Set

Tricep Ext 3x12

Bicep Curls 3x12


-then-

Single Arm DB Row 3x10


Conditioning: 10min Amrap

9 Power Cleans (135/95) (115/75) 9 Push Press (135/95) (115/75) 9 T2B/Knee to Chest

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Thursday Oct 1st WOD

Strenth: Bench Press 3x 8 @ 75% Triple set: Bicep Curls 3 x 12 each arm Tricep Ext 3x 12 DB or BB Rows 3 x 10 Conditioning: 12 min AMRAP 10 Hang Power Snatches 115/75)(95/65) 10 Slam Balls 200 Meter R

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

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