SUNDAY

WOD

Skill:
Handstand Push Up
Progression, efficiency, kipping technique work

MetCon:
For Time
5 Rounds
20 Med Ball Sit Ups (20/14)
20 Wall Balls (20/14)
Then,
3 Rounds
15 Burpee Box Jump Overs (24/20)
15 Shoulder to Overhead (115/75)

SATURDAY

WOD

Teams of 2
For Time
150 Assault Bike Calories
200 Push-ups
150 Goblet Squats (53/35)
200 Kettlebell Swings (53/35)
150 Calorie Row

*Each athlete is responsible for 1/2 the reps of each movement

FRIDAY

WOD

Oly:
EMOM x 10
1 Squat Clean + 1 Hang Squat Clean
Build to a heavy/max complex

Strength:
Sumo Deadlift
5-5-5-5-5
Build to a heavy/max 5

MetCon:
5 Rounds For Time
20 Power Cleans (95/65)
10 Bar Facing Burpees

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

Skill:
Muscle Up
transition and kipping technique & efficiency work

MetCon:
25 Minutes EMOM (alt.)
15/12 Assault Bike Calories
10 Handstand Push Ups
20 Wall Balls (20/14)
100 m run

16 Dumbbell Snatches (50/35)

TUESDAY

WOD

Strength:
Strict Press
5-5-5-5-5
Build to a heavy/max 5

MetCon:
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
Pull Ups
Dumbbell Push Press (50/35)
Double Unders (30x)
Weighted Sit Up

MONDAY

WOD

Oly:
EMOM x 10
1 Power Snatch + 1 Hang Power Snatch
Build to a heavy/max complex

Strength:
Overhead Squat
5-5-5-5-5
Build to a heavy/max 5

MetCon:
Every 3:00 for 9:00
2 Rounds of:
10 Pistol Squats (alt.)
10 Toes to Bar
10 Box Jumps (24/20)

SUNDAY

WOD

Skill:
Handstand Walk
Progression & Technique

MetCon:
Teams of 2

Partner 1:
2 k Row

Partner 2:
AMRAP
30 Kettlebell Swings (53/35)
30 Med Ball Cleans (20/14)
40 Yd. Overhead Waiter Walk (20 yd. each)

*Partners switch once first 2k row is complete

SATURDAY

HAPPY VETERANS DAY!

Hero WOD
Team “DT” (teams of 2)
For Time
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

*EMOM both athletes must do 5 burpees

 

FRIDAY

WOD

Oly:
EMOM x 10
1 Power Clean + 1 Hang Power Clean
Build to a heavy/max complex

Strength:
Romanian Deadlift
5-5-5-5-5
Build to a heavy/max 5

MetCon:
For Time
9-15-21
Overhead Squat (95/65)
Pull Ups
Goblet Lunge (53/35)