Monday
Women
1. Skill Practice: 15 minutes
2. 4 RFT:
50 Double-unders
25 Sit-ups
15 Ring Dips
5 Cleans (155/95)
Men
1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
2. Press 5-5-5
3. Deadlift 5
Out of Class
Women
WOD1: 5 rounds, each round for time, of:
30 Air Squats
20 Calorie Row
10 Burpee Over Rowers
* Rest 3 mins between each round
WOD2: 3 RFT:
25 Wall Balls (20/14)
15 Kettlebell Swings (70/44)
Men
Wednesday (no class—out-of-class at your discretion; it would be a good idea to have partners)
1. Squat 5-5-(5) — third set is optional
2. Tempo bench 3010: 5-5-5-5
3. Dimmel Deadlift 10-10-10-10
Friday (no class—out-of-class at discretion)
1. Squat 5-5-(5)
2. Press 5-5-5
3. Tempo deadlift 3010: 5-5-5-5