TUESDAY

WE HAVE A FEW SCHEDULE CHANGES BEING MADE. TUESDAY NIGHT 5:30PM WILL NO LONGER BE A LEAN-FIT. IT WILL BE A GROUP HIT-FIT CLASS. THURSDAY MORNING 9:45AM & THURSDAY NIGHT 5:30PM WILL NO LONGER BE A LEAN-FIT CLASS. IT WILL NOW BE AN OPEN GYM/POWER-FIT TIME. ALL CHANGES HAVE BEEN MADE TO THE SCHEDULE FOR WHEN YOU SIGN UP FOR A SPOT.

SKILL WORK
(EMOM x 10)
M1: 10 strict chin ups
M2: 10 strict HSPU

WOD
(20-15-10)
Power clean
T2B
Box jump overs


OPTIONAL DAILY EXTRA WORK
(8 rounds)
1:00 bike max calories
1:00 REST

MONDAY

We had an awesome in-house competition this year. Here are your top three dynamic duos.
THIRD: Doom Patrol (Daisy & Jason)
SECOND: The Thunder Bolts (John & Paulina)
FIRST: The Defenders (Paul & Sheila)

STRENGTH
(OT1:30 x 7 sets)
2 power snatches @80%

WOD
(AFAP)
100 double unders
25 front squats
25 push press
50 pullups
25 push press
25 front squat
100 double unders


OPTIONAL DAILY EXTRA WORK
(EMOM x 21)
M1: 15 power snatches
M2: 15 box jumps
M3: 30 sec max air squats

FRIDAY


FLOATER EVENT
“SECRET WARS”
IT’S A SECRET
*will be revealed Sunday*


OPEN WOD 20.1
(10 rounds for time of)
8 ground-to-overheads @95/65#
10 bar-facing burpees

Time cap: 15 minutes

SCALED/TEENS/MASTER 55+
(10 rounds for time of)
8 ground-to-overheads @65/45#
10 bar-facing burpees

Time cap: 15 minutes

SCALED TEENS/MASTERS 55+
10 rounds for time of:
8 ground-to-overheads @45/35#
10 bar-facing burpees

Time cap: 15 minutes

THURSDAY


EVENT 4, EVENT 5, EVENT 6, EVENT 7 & EVENT 8
“ENDGAME”
*15 MIN CLOCK*
EVENT 4 – 3:00 max reps Devil press @40/25#
EVENT 5 – 3:00 max reps power snatch @75/55#
EVENT 6 – 3:00 max reps demon press @40/25#
EVENT 7 – 3:00 max reps thruster @75/55#
EVENT 8 – 3:00 max reps angel of death press @40/25#
*one person working at a time
*each 3 minutes scored as an individual events


STRENGTH
(OT3:00 x 5)
1 back squat @80%
*add weight to each set

WOD
(5 rounds for max reps)
:40 sec max reps of DB power clean
:20 sec REST
:40 sec max reps DB shoulder to overhead
:20 sec REST