Both locations are back to full, regular schedule. Reminder : Sunday @ Woburn there will be Strongman at 11am.

 

 

SATURDAY

 

Strength : Back Squat, low bar
5-5-5-5-5

 

 

WOD : 3 Rounds
Run 300m
60 Double Unders
9 Squat Clean Thrusters 115/75

 

S : 90 Singles, 75/55
L1 : 30 Double Unders or 120 Singles, 95/65

 

Rx+ : 155/105

 

 

The Program : “New” schedule continues with 11am-12pm open gym as a chance to do the first set of work, then 1pm-2pm group, coached session.

 

11am-12pm

1. Low Bar Back Squat

Find a new 1 rep max, multiple PR attempt should be made.

 

2. 12m AMRAP for quality, keep time yourself throughout

30 second ME Rope Climbs, 15′
30 second ME HS walk, forward (distance)
30 second ME HS walk, backwards (distance)
30 second ME Muscle Ups (ring) OR CTB Pull-ups, no Bar MU replacement

 

– Move through at your own pace. Keep rest to a minimum beyond just transitioning but be able to put a best effort into each section each time. The focus here is SPEED, making these movements have a purpose beyond just getting through them

 

1PM-2PM

– Be ready to go @ 12:30pm. We will meet and debrief around 12:45. STAY CLEAR OF 12pm class. Let them finish.

 

1. Find a 1 rep max Squat Clean

 

2. Conditioning
5m AMRAP
3 Burpee to target + candle stick to stand to pistol (each side)
6 Hang Power Clean 225/150

rest 3 minutes then:

5m AMRAP
9 Strict HSPU
12 Box Jumps 24/20 (full stand)

rest 3 minutes then:

5m AMRAP
18 Push Ups
21 Double Unders

rest 3 minutes then:

5m AMRAP
Run 200m
– score less than 6 rounds receives a loud “boo” and 5000m on rower