MONDAY

WOD

Strength:
Push Jerk
5-5-5-5-5
(65% of 1rm across)

MetCon:
5 Rounds: 2:00 Work 1:00 Rest
20 Wall Balls (20/14)
10 Hang Power Cleans (135/95)
In Remaining Time,
Max Effort Bar Facing Burpees

*Score is total burpees

SUNDAY

WOD

Skill:
Pull Up Progressions

MetCon:
15 Minute AMRAP
5 Knees to Elbow
10 Kettlebell Swings
Max Effort Double Dumbbell Front Squat (50/35)
Rest 1:00

*Score is total dumbbell front squats

SATURDAY

WOD

MetCon:
Teams of 2
40 Rounds For Time
3 Hang Power Snatch (115/75)
6 Deadlifts
9 Air Squats

*Partners must complete a whole round before switching. Leap frog style.

 

FRIDAY

WOD

Strength:
8 Minutes to establish:
3 Heaviest Thrusters
*Each attempt must be preceded by an ascending ladder of bar-facing burpees (9-12-15….)
*Burpees must be performed regardless of whether the previous attempt was successful or not
*Athletes may opt to stay at the same weight, or increase/decrease weight as needed

MetCon:
5 Rounds For Time
10 Toes to Bar
15 Hand Release Push Ups
30′ Overhead Walking Lunge (Left)
30′ Overhead Walking Lunge (Right)

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

Join us for our bootcamp style class, HUSTLE @ 6 pm! Free for all members and non members!

*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

MetCon:
10 Minute AMRAP
4 Front Squats (185/125)
8 Box Jump Overs (24/20)
10 Chest to Bar Pull Ups
*front squat from ground

-Rest 5:00-

10 Minute AMRAP
9 Deadlifts (185/125)
15 Wall Balls (20/14)
21/15 Calorie Row or Bike

Midline (optional):
2:00 Low Plank Hold
-Rest 1:00-
1:30 Low Plank Hold
-Rest 1:00-
1:00 Low Plank Hold
-Rest 1:00-
:30 Low Plank Hold

TUESDAY

WOD

Strength:
Push Press
5-5-5-5-5
(75% of 1rm across)

MetCon:
2 Rounds For Time
40 Double Unders
30 Dumbbell Clean (50/35) (15/side)
40 Double Unders
20 Burpees to Target
40 Double Unders
30 Dumbbell Jerk (15/side)

MONDAY

WOD

Strength:
Building in weight
21/18 Cal Assault Bike
10 Back Squat
18/15 Cal Assault Bike
8 Back Squat
15/12 Cal Assault Bike
6 Back Squat
12/9 Cal Assault Bike
4 Back Squat
9/6 Cal Assault Bike
2 Back Squat
(Not for time, move through with 20:00 cap)

MetCon:
7 Minute AMRAP
8 Power Snatch (75/55)
8 Toes to Bar

SUNDAY

WOD

Strength:
Behind The Neck Push Press
5-5-5-5-5 (building)
*reinforce great overhead position and stability

MetCon:
13:00 AMRAP
8 Knees to Elbow
10 Kettlebell Swings (53/35)
12 Box Jumps (24/20)
14 Weighted Ab Mat Sit Ups (20/14) 

SATURDAY

WOD

MetCon:
Teams of 2
30 Minute AMRAP
100 Double Unders
80 Partner Wall Balls (both squat every rep)
60 Dumbbell Snatch (50/35)
40 Lateral Burpee Over Dumbbell
20 Calorie Row or Bike (each)