THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills

WEDNESDAY

WOD

Strength:
Bench Press
5-5-5-5-5
(start @ 75% and build)

MetCon:
5 Rounds x 1:00 on / 2:00 off
Power Cleans (drop & reset)
75% of 1rm

TUESDAY

There will be no 12:00 pm class today due to gym maintenance. Sorry for any inconvenience.

WOD

Strength:
12 Minute EMOM (alternating)
:30 Russian Kettlebell Swings (ahap)
:30 Front/Right/Left Plank

MetCon:
For TimeĀ 
1000 m/750 m Assault Bike
Then,
5 Rounds of:
10 Dumbbell Hang Clean & Jerk (5r, 5l) (50/35)
10 Burpees
Then,
100 Double-unders

MONDAY

WOD

Strength:
Back Squat
10 x 3
Build to a heavy 3

MetCon:
For Time
200 m Run
15 Wallballs (20/14)
15 Pullups
200 m Run
15 Wallballs
15 Pullups
200 m Run
15 Wallballs
15 Pullups
200 m Run

SUNDAY

WOD

Strength:
5 Rounds (Superset)
Max Effort Pause HSPU (kipping w/ 3-sec hold at top)
10-15 Banded Face-pulls

MetCon:
For Time
40-30-20-10
Kettlebell Sumo Deadlift High Pull (53/35)
Ab Mat Sit Ups
*10 Box Jumps after each round

SATURDAY

WOD

MetCon:
Teams of 2:
29 Minute AMRAP
From 0:00-5:00:
Max Power Clean (115/95)
Max Hand Release Push Ups
(alternate between movements, switch as desired)

1 minute Rest

From 6:00-11:00:
Max Synchronized Bar Facing Burpees

1 minute Rest

From 12:00-17:00:
Partner A Max Row (calories)
Partner B run 200 meters
*switch when runner is back

1 minute Rest

From 18:00-23:00:
Partner B Max Bike (calories)
Partner A run 200 meters
*switch when runner is back

1 minute Rest

From 24:00-29:00:
Max T2B (partners alternate each minute)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 25 minutes of work.

FRIDAY

WOD

Strength:
5 Rounds for Quality
:30-:60 Single Arm Overhead Kettlebell hold
:30-:60 Chin-Over Bar Hold (accumulate)
:60 Banded Hammer Curl

MetCon:
1:00 on / 2:00 off x 5 for Max Effort RepsĀ 
Power Snatch @ 70% of 1rm
(drop and reset)

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills

WEDNESDAY

WOD

Strength:
4 Rounds

12 Banded Pull Throughs (slow and controlled)
Directly into,
5 Broad Jumps (max distance)

MetCon:
20 Minute AMRAP
15/12 cal Row
10 Shoulder to Overhead (155/105)
5 Bar Muscle Ups (scale to burpee pull up)
15/12 cal Bike
10 Deadlifts (155/105)
5 Ring Muscle Ups (scale to burpee ring dip)

TUESDAY

WOD

Strength:
Push Press
8-8-8-8
(start at 60% of 1rm & build)

MetCon:
16 Minute EMOM (alternate)
1: 3 Rope Climbs (scale to floor pulls)
2: 12 Handstand Push Ups (scale to hand release push ups)
3: 18 Wall Balls (20/14)
4: Rest

*Wear long socks, pants, or protective gear for the rope climbs!