The Open was amazing but done. Let’s carry what we learned and use that motivation to take our indi

Monday 

Back squat 5-5-5-5-5

Kb step ups 6-6-6-6-6 (total 3 e/leg)

Hypers 4x8-12 reps 

B)Amrap 9

30/24 cal row

30 sit ups

30 HR push ups

Tuesday 

A)double under and OH squat skill and mobility.  

B)E4MOM 4 rounds 

15 Overhead Squats 95/65

30 double unders (90 singles)

100m plate run 45/25 

Wednesday 

Work up to a heavy Sumo Deadlift Highpull  

B)amrap 16

18/15 cal row

15 SDLHP 95/65. (pick a wt you can do unbroken in that first couple of rounds)

9 chest to bar pull ups. 

Thursday 

Dumbell strict Presses 5-5-5-5-5

Banded pull aparts 4x6-12reps

Barbell snatch grip shrugs8-8-8-8

B)3x

50 double unders (100 singles)

100m farmer carry 61/44

25 wall balls 20/14

Friday 

Work up to or just past wod clean weight speed, mobility and technique emphasis. 

B)amrap 20

7 power cleans 135/95 

7 burpees over bar. 

200m run. 

Saturday 

Max out Saturday. 

Pick a lift or lifts you did not get to do it you need/want to work on and get it done. Volume work, technique, or max out. 

B)individual wod not team today. 

Amrap 7 

Increase every round by 3’s

3 kb swings 

3 goblet squats 

3 burpees on plate 45/35

-Yoga 11am

Easter Sunday 

Closed 

******muscle up seminar coming soon****