MONDAY JANUARY 6, 2020
STRENGTH / FOUNDATION 5X2:00: 5-4-3-2-2 FRONT SQUAT (ASCEND) WOD 40-30-20-10, 16:00 CAP: WALL BALL 20/14, 10/9′ SINGLE UNDERS X3 (RX+
STRENGTH / FOUNDATION 5X2:00: 5-4-3-2-2 FRONT SQUAT (ASCEND) WOD 40-30-20-10, 16:00 CAP: WALL BALL 20/14, 10/9′ SINGLE UNDERS X3 (RX+
STRENGTH / FOUNDATION 5X2:00: 3 BENCH PRESS + 12 PULLAPART (ASCEND) WOD 5 ROUNDS, 18:00 CAP: 8 HANG POWER CLEANS
STRENGTH / FOUNDATION 12X1:00: 1) 5 TOUCH AND GO POWER CLEAN (ASCEND) 2) 20/16 CAL ROW 3) 10 TOES TO
*545AM, 8AM & 9AM CLASSES ONLY STRENGTH / FOUDNATION 18X1:00: 1) 75′ SLED PUSH 2X35 2) :10 HOLLOW HOLD +
STRENGTH / FOUNDATION 5X2:00: 5 PRESS + 8 BENTOVER ROWS (ASCEND) WOD AMRAP 12:00: 6 THRUSTERS 115/85 (RX+ 155/105) 10
WARMUP: INSTRUCTOR LED STRENGTH / FOUNDATION: 20 MIN. TIME CAP BACK SQUAT 10-6-4-2-1-10 65,80,85,95,100,75 WODS: TABATA SLAM BALL 25/15 TABATA
WARMUP: INSTRUCTOR LED STRENGTH / FOUNDATION: 20 MIN. TIME CAP HANG POWER SNATCH 3-3-2-2-1-1 WOD: 20-16-12-8-4 OVERHEAD LUNGE 95/65 DOUBLE
WARMUP: INSTRUCTOR LED STRENGTH / FOUNDATION: 20 MIN. TIME CAP DEADLIFT 5-5-3-3-5-5 75,80,85,90,85,80+ WOD: 6, 3 MIN. AMRAPS, :30 SEC
HERO WOD: T.U.P. “THE UNQUIET PROFESSIONAL” 15-12-9-6-3 POWER CLEANS 135/95 PULLUPS (MOD: 10-8-6-4-2) FRONT SQUATS 135/95 PULLUPS (MOD: 5-4-3-2-1) U.S.