W.O.D. – Workout of the Day

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
• NEW CLASS: Black Ops Bootcamp!  CLICK HERE
• 4th of July Schedule:
  • Friday 7/3: closed at 6pm
  • Saturday and Sunday 10am-12pm OPEN GYM

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
• NEW CLASS: Black Ops Bootcamp!  CLICK HERE
• • Programming Note:  From the many 1 on 1 meetings I’ve had with you all,

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD: Clean week 1

3 Position Clean (HH, Thigh, Floor) x 6 sets

WOD

EMOM 10 min

1 Clean+1 Front Squat+1 Push …

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD: week 4

Front Squat 5×3

WOD

12-9-6-3

Hang Power Snatches (115/85)

Wall Climbs

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

WOD

8 Pullups

10 Toes to Bar

12 KB Swings (70/53)

200m DB Farmers Carry (40/30)

4 rounds for time

Re-read my …

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD

Push Press 5×3

WOD

AMRAP 4 min

Max Distance row

rest 3 min, then

3 Rounds of

20 Wall balls (20/14 …

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

Skill: 15 min Double Unders and drills

WOD

AMRAP 16min

4 Deadlifts (225/155)

8 Med Ball Cleans (20/14)

16 Situps

200m …

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
• Programming Note:  From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD: Oly Work

1 Clean Pull+1 Hang Clean Pull+1 Hang Clean x 4 sets

1 Hang Clean+1 Clean x 4 sets…

Announcements:

• Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD

Front Squat 5×4

WOD

Tabata Static DB Lunges (40/30)

rest 2 min

Tabata KB Swings (53/35)

rest 2 min

Tabata Bottom …