Strength: power cleans

WOD

AMRAP in 2O Mins
Murph Prep
5 Power Cleans 135/95 or 5 Hang Power Cl. DB/jugs
10 push-ups
20 Air Squats
30 V-ups

Strength: Back Squats

WOD

10-1
Goblet squats w/ KB or DB
Deadhang pull-ups or jump touches
Burpees over KB or DB
20-2
V-ups
Kick-outs

For time

Strength: Bench Press

Partner WOD

Black Jack Partner WOD
Alternating movements
Sit-ups
20-1 (partner A)
20-1 (partner B)

Push-ups
1-20 (partner A)
1-20 (partner B)

When you start the timer, partner A will do 20 sit-ups, then ghost tag Partner B. Partner B will do 20 sit-ups, then Ghost Tag Partner A. Partner A will do one push-up, they GTag Partner B. Partner B will do 1 Push-up. The next Rd 19 19 and 2 2 then 18 18 and 3 3 etc… until 1 1 20 20

A B
20 20
1 1

19 19
2 2

18 18
3 3

17 17
4 4

Etc..

Strength Push Jerks

WOD

EMOTM for 18 mins

EMOTM for 18 mins
1st Min: 10 overhead press with a (1 gallon jug of water)
2nd Min: 12 step lunges with (2 gallon jugs of water)
3rd Min: 45 seconds of marching planks

Gallon of water weights 8 lbs

Strength: Front Squats

WOD

Start with 500 m row
Then
5rds of
10 pull-ups
10 front squats135/95
10 DB snatches 50/35
30 sit-ups
Finish with 500 m row

We will be closed this weekend to rest-up.
On Sunday we will revaluate for Monday’s Classes. This is a day by day evaluation. Thank you for your support, we will get through this together or virtual at home. Stay Strong.

Thank You! 😊💪
Take Care and checkout the “At Home WODs” option

At Home Warm-up

10 arm circles forward
10 arm circles backward
10 side to side kicks R and L
10 front and back kicks R and L
10 Moutan climbers
10 air squats
10 sit-ups
10 push-up releases

At Home WOD

40 jumping Jacks
40 Push-ups
40 air squats
30 jumping Jacks
30 push-ups
30 air squats
20 jumping Jacks
20 push-ups
20 air Squat
10 jumping Jacks
10 push-ups
10 air squats

Strength: Deadlifts

WOD

AMRAP in 20 Mins
5 deadlifts 275/185
5 HSPU
10 burpees
20 v-ups
200 m run/row

Limited to 9 people per class

Strength: Squat Cleans

WOD

EMOTM for 18 mins

1st Min: 2 squat cleans and 2 push Jerks 135/95
2nd Min: 12 box jumps 24/20
3rd Min: 14 overhead step lunges with plate 45/25

10 person limit per class

Strength: Power Cleans

WOD

AMRAP in 17 Mins
5 power cleans 135/95 (games style)
10 T2B
20 sit-ups
400 m row/run

Strength: Back Squats

WOD

AGOQ 20.3

100 Alt DB Snatches 50/35
50 Cal row
100 bar facing burpees

20 min cap