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
EMOM x 10 (alt.)
3 Push Jerk (build)
6-10 Ring Pull Ups

MetCon:
3 Rounds For Time
20 Toes to Bar
20 Kettlebell Push Jerk (10 per side) (53/35)
20 Down & Back Shuttle Sprints
20 Goblet Squats (53/35)

TUESDAY

WOD

Strength/Oly:
EMOM x 10
2 Power Snatch (TnG)
Build to heavy double

MetCon:
Every 4:00 x 6 
8 Box Jumps (24/20)
16 Dumbbell Snatch (50/35)
50 Double Unders / 20 Cal. Row / 15 Cal. Assault Bike

*Max effort, rest with the remaining time
**Alternate the last movement

MONDAY

WOD

Strength:
EMOM x 10 (alt.)
3 Front Squat (build)
8 Dead-Stop Russian Kettlebell Swings

MetCon:
15 Minute AMRAP
12 Bar Facing Burpees
8 Squat Cleans (115/85)
4 Muscle Ups (or 10 chest to bar pull ups)

SUNDAY

WOD

Strength:
7:00 AMRAP For Quality
Turkish Get Up (alt.)

MetCon:
3 Rounds For Time
20 Yd. Plate Overhead Walking Lunge
30 Med Ball Sit Ups (20/14)
40 Plate Ground to Overhead (45/25)
50 Mountain Climbers (per side)

Midline:
Kettlebell Windmill
3 x 8 (per side)

SATURDAY

WOD

MetCon:
Teams of 2

9:00 AMRAP
30-20-10
Front Squat (95/65)
Burpees Over Rower
Row Calories

9:00 AMRAP
30-20-10
Power Snatch (95/65)
Wall Balls (20/14)
Assault Bike Calories

9:00 AMRAP
30-20-10
Shoulder to Overhead (95/65)
Pull Up
Double Unders (x2)

*2:00 transition between

FRIDAY

WOD

Strength:
EMOM x 10 (alt.)
3 Back Squats (Building)
10-12 Single Arm Kettlebell Bent Over Row (per side)

MetCon:
21-15-9
Deadlift (225/155)
Box Jump Overs (24/20)
Strict Ring Dips

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

Benchmark:
“Bear Complex”
5 unbroken rounds for max load:
Complete 7 unbroken sets (= 1 round) of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
(rest as needed)

*Complete within 40 Minutes

Optional Conditioning (done on your own):
“Annie”
50-40-30-20-10
Double Unders
Ab-mat Sit Ups

TUESDAY

WOD

Skill:
Pull Up progression, technique & efficiency
1 max unbroken set (within :40)
Then,
7 x 40% of Max (:15 rest)
*add :15 to rest every time a set is not unbroken

MetCon:
8 Minute AMRAP
4 Rope Climbs
15 Burpees
15 Sit Ups
-Rest 2:00-
8 Minute AMRAP
20/15 Cal. Row
10 Burpees
10 Toes to Bar
-Rest 2:00-
8 Minute AMRAP
10/8 cal Assault Bike
5 Burpees
5 Strict Handstand Push Ups