Monday
Back Squat (see training cycle below)
21-15-9 Reps for Time:
Toes to Bar
Snatches 115/75#
Tuesday
Shoulder to Overhead (see training cycle below)
"Fran"
21-15-9 Reps for Time:
Thrusters 95/65#
Pull Ups
Wednesday~AM Classes ONLY!
Bench Press (see training cycle below)
*No AMRAP on bench cycle. Save it for the WOD.
For Time:
400 Meter Run
50-Pull Ups
400 Meter Run
50-Push Ups
400 Meter Run
50-Sit Ups
400 Meter Run
50-Squats
Thursday~Closed
Happy Thanksgiving!
Friday
8am Team WOD!
Strength Percentages for the week:
After a progressive warm up complete
5 x 65%
5 x 75%
Rep Test x 85%
AMRAP x 65%
*using 92% of your 1RM as the training max
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