MONDAYS

Box Jump
3rm for height

5 rounds:

  • 45 double unders
  • 30 situps (L2 - GHD)
  • 15 deadlifts (250# | 185#)

TUESDAY

Overhead Squats

4x3

OPEN WOD 15.2
From 0:00-3:00 minutes
2 rounds of:

  • 10 Overhead Squats (M=95lbs, F=65lbs)
  • 10 Chest to Bar Pull-ups


From 3:00-6:00 minutes
2 rounds of:

  • 12 Overhead Squats (M=95lbs, F=65lbs)
  • 12 Chest to Bar Pull-ups


From 6:00-9:00 minutes
2 rounds of:

  • 14 Overhead Squats (M=95lbs, F=65lbs)
  • 14 Chest to Bar Pull-ups

... ETC

WEDNESDAY

Max Effort

2x 60s Max Effort AD Bike

AMRAP in 12 minutes:

  • 20 Plate Nurpees (45# | 35#)
  • 20m Pinch Plate Carry (45# | 35#)
  • 30 Russian Twists (45# | 35#)

THURSDAY

Tempo Dips
4x3 @ 2121 Tempo

4 Rounds for Efficency:

  • 21 Cal Row*
  • 15 Hollow rocks**
  • 9/9 BCKWD Step Stationary Lunges

FRIDAY

D.B. "Christina"
AMRAP in 20 minutes

  • 9 Pull-ups
  • 9 Squat Cleans (35# | 25#)
  • 9 Kettlebell Swings (1.5/1 pood)
  • 9 Toes-to-Bar
  • 9 Push Press (35# | 25#)
  • 9 Burpees


FGB Athletes:
Change Cleans to Power
Change PP to Renegade Rows

SATURDAY

FIGHT GONE BAD!

(NO REGULAR SCHEDULED CLASSES.  REGISTER HERE)

SUNDAY

Skill: Agility and Running Drills

GOATS BROTHER
15 - 12 - 9 - 6 - 3
Your Goat (think open!)
10 - 20 - 30 - 40 - 50
Double Unders