FRIDAY

WOD

Strength:
Back Squat
5-5-5-5-5
Start at 70% and build

MetCon:
For Time
1000 m Row
50 Toes to Bar
100 Wall Balls (20/14)

THURSDAY

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

No other classes

*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:
Double DB/KB Strict press
Set 1 – Max perfect unbroken reps
rest = 10 slow deep breaths
Set 2 – max perfect unbroken reps
rest = 10 slow deep breaths
Set 3 – max perfect unbroken reps

MetCon:
15 Minute AMRAP
10 Kettlebell Swings (53/35)
10 Handstand Push Ups (scale to hand release push up)
10 Box Jump Overs (24/20)
30 Double Unders

TUESDAY

WOD

Strength:
Romanian Deadlifts
5-5-5-5-5
(4 seconds, 4 second pause)
Start @ 50% of back squat and build

MetCon:
5 x 1:00 on / 2:00 off
Power Snatch
80% of 1rm, drop and reset

MONDAY

WOD

Strength:
Push press
5-5-5-5-5
Start at 70% and build

MetCon:
For Time
200 m Run
15-12-9
Front Squat (135/95)

Pull Up
200 m Run
15-12-9
Shoulder to Overhead (135/95)

Burpee
200 m Run

SUNDAY

WOD

Strength:
Zercher Squat
4 x 8-12
(2 second pause at bottom)

MetCon:
5 Rounds For Time
20 Sit Ups
15 Push Ups
10 Ring Dips
5 20 yd. Shuttle Sprints (Down & Back=1)

SATURDAY

WOD

MetCon:
Teams of 2
For Time
50 Calorie Row
100 Wall Balls (20/14)
80 Toes to Bar
60 Box Jumps (24/20)
40 Muscle Ups (scale to pull ups/ring row)
60 Bar Facing Burpees
80 Push Jerk (135/95)
100 Back Squat (135/95)
50 Calorie Bike

FRIDAY

WOD

Strength:
Superset
5 x 10-15 Single Arm Dumbbell Bench Press
5 x 8-10 Strict Ring Dips

MetCon:
For Time
3 Rounds
400 m Run
50 Double Unders

-Must complete anyhow before workouts end:
50 Total Deadlifts (135/95)
50 Total Hang Power Cleans (135/95)
-400 m Run & 50 Double Unders must be completed in order as a pair
-You may start the workout with Deadlifts and/or Hang Power Cleans if you choose

**Coach Kody’s last classes will be today at 4:30 pm & 5:30 pm!**

THURSDAY

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

HUSTLE @ 6PM!

*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:
Deadlift
5 x 3
Build to a heavy 3
(no bounce, touch & go)

MetCon:
6 Minute AMRAP
20 Calorie Row
30 Dumbbell Snatch (alt.) (50/35)
20 Toes-to-bar
30 Dumbbell Push Jerk (15 each side)
20 Box Jumps (24/20)
30 Burpees
20 Dumbbell Front Rack Reverse Lunges (alt.)

-Rest 3:00-

12 Minute AMRAP
20 Calorie Row
30 Dumbbell Snatch (alt.) (50/35)
20 Toes-to-bar
30 Dumbbell Push Jerk (15 each side)
20 Box Jumps (24/20)
30 Burpees
20 Dumbbell Front Rack Reverse Lunges (alt.)