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Day 6 Saturday 230708 Classes 7, 8, 9am Coach’s choice!

Day 5 Friday 230707   A. Every 1:30 x 5 3 barbell hang clean & jerks Build each set Rest to 10:00 then B B. AMRAP 20:00 aerobic flow pace 3 hang clean & jerks @ 80% of A 10 burpee box jump overs 10 rope knees to elbow 3 wall climbs 400m run

Day 4 Thursday 230706   A. For distance 25:00 apparatus of choice B. Yoga

Day 3 Wednesday 230705 Bench and Skill Work   A. Bench Press 5×3 85% of 5rm from 230627 Bench every 2:00 x 5 Rest 4:00 then B B. For Time 20:00 cap 30.20.10.20.30.  Alt DB power snatches 50/35 Calories apparatus of choice 10 skillwork reps at dot  select 1 of the 2 movements you’re working

Day 2 Tuesday 230704 Morning Classes only 7, 8, 9am    Partner WOD 2 athletes 17 reps to be synchronized One partner using barbell the other using dumbbells BB: 115/85 DBs: 50/35 76 reps to be broken up however between 2 partners   1776 for time  17 Deadlifts BB: 115/85 DBs: 50/35 76 push-ups 17

Day 1 Monday 230703   A. EMOM 8:00 Min 1: 5 man makers 35/25 (push-up + row + row + squat clean thruster) Min 2: 50 DU or 45sec attempts Rest 2:00 then B B. EMOM 8:00 Min 1: T2B clusters 3-5.3-5.3-5 rest 10sec at dot Min 2: 9/7 calories row/ski Rest 2:00 then C

Day 7 Sunday 230702 RedShed Rest Day.

Day 6 Saturday 230701 Coach’s Choice Classes 7, 8, 9am

Day 5 Friday 230630 HAPPY BIRTHDAY COACH COLIN!!!   A. 25:00 Clock Karen 150 wallballs 20# 10’, 14# 9’ Every stop or drop: Run to curb and back 7 pullups  Once 150 wallballs are completed Max box step overs until time expires.

Day 4 Thursday 230629   A. 5:00 row/ski/bike erg 90% effort Rest 3:00 then B B. 5 sets 2:00 work at pace from A 1:00 rest Goal is to repeat your pace from “A” 1 burpee penalty for every second +/- off your pace.  To be performed at the end of the 5 sets. C.