TUESDAY

Don’t forget!! There are several new time slots for Sweat at 5:30 am Tuesdays and Thursdays as well as 10:30 am Monday, Wednesday, Friday. 

STRENGTH:

Snatch (power or squat)

You have 15 min to get as high as possible …

Starting at 95/65, complete 3 reps. Make any jump you like and complete 3 more reps.  You must always complete 3 before moving on. Score is highest weight you finish 3 reps with. Reps are touch and go.

METCON

OPEN/PERFORMANCE

3 RFT:

10 clean and jerks 135/95

400 meter run

2 rope climbs

15 burpees

FITNESS

3 RFT:

10 clean and jerks 85/55

400 meter run

2 rope climbs

15 burpees

SWEAT !!!

@ 5:30 am, 6:30 am, 9:30 am, 6:15 pm, 7:15 pm

DOUBLE Tabata (40 sec work x 20 sec rest x 4 rds)

Station 1: Assault Bike for cal

Rest 1 min

Station 2: TTB

Rest 1 min

Station 3: Box jumps 24”/20”

Rest 1 min

Station 4: Row for cals

Rest 1 min

Station 5: DB snatch 40/30

Rest 1 min

Station 6: SDHP’s 75/55

Stay at your station for ALL  4 rds before you switch.Shooting to get as many reps as possible at each station. Spicy !!!