Monday - 01/15/18 - Modified Schedule 10AM, 3PM, 4PM and 5PM Only

WOD: Every 1 min for 30 mins: 1 Power Clean, 75% - 80% 1RM

Tuesday - 01/16/18

Strength: 
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3 at 90% 1RM

WOD: 2 rounds for time of:
Row, 400 m
20 Burpee Box Jumps
15 Dumbbell Strict Press, 50/35 lbs

Wednesday - 01/17/18

WOD: 15-12-9-6 reps, for time of:
Calories, Air Bike
Thruster, 115/75 lbs
Burpee Pull-up
Kettlebell Swing (American), 53/35 lbs

Thursday - 01/18/18

WOD: Complete as many rounds as possible in 5 mins of:
Row, 250 m
15 Deadlifts, 205/135 lbs
Rest 5 mins
Complete as many rounds as possible in 5 mins of:
35 Double Unders
20 AbMat Sit-ups

Friday - 01/19/18 

Strength: Overhead Squat 3-3-3-3-3

WOD: 5 rounds for time of:
10 Toes To Bars
10 Power Snatches, 75/55 lbs
10 Wall Balls, 20/14 lbs

Saturday - 01/20/18 

WOD: Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press, 35/20 lbs
50 Pull-ups
50 Dumbbell Front Squats, 35/20 lbs
50 Push-ups
50 Dumbbell Walking Lunges, 35/20 lbs
50 Air Squats

Sunday - 01/21/18 


11-12 - ForceFit Class - Must sign up to attend this class
12-1 - Open Gym