Monday, July 29, 2024

28
Jul

Monday, July 29, 2024

Weekly OverviewEvents/Classes
MondayBack Squat
TuesdayBench Press 
WednesdayCFR7 Benchmark WOD
“Coach Elizabeth”
5:45pm Handstand
Skills Clinic
ThursdayDeadlift
FridayOverhead Squat
SaturdaySquad WOD4pm CFR7 Nats Game
SundayLower Body Health, Core8am Power Yoga

Strength
Every 3:00, 4 Sets
2 Pause Back Squat + 4 Back Squat
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4)
15/15 Banded Lateral External Rotation

Conditioning
For Time:
200m Run
10 Power Cleans
200m Run
10 Squat Cleans
200m Run
10 Front Squats
*12:00 Cap

RX: (135/95) (165/115) (185/125)
FX: (95/65) (115/80) (135/95)
RX+: (135/95) (185/125) (225/155)