Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:40- Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55%
3:45-3:55-WOD: 2 sets:
4 min at easy pace, 20 sec fast pace, 20 sec faster pace, 20 sec fastest pace
*No rest b/w reps or sets
3:55-4:05- 200 m farmers carry (53/35)

Thursday
No Class

Advanced class:

Tuesday
Barbell Strength:
3:10-3:20-Warm-up
3:20-4:00– WOD: “Jenkins”
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
*Split work between partners as needed. Run together.

Thursday

Barbell Strength:

No Class

Gymnastic Strength:
3:10-3:20-Warm-up
3:20-4:00– WOD: “Jenkins”
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
*Split work between partners as needed. Run together.

Thursday:
No Class

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