FRIDAY

WOD

Strength:
Deadlift
3 x 5
Build to a heavy 5
(Touch & Go, No bounce)

MetCon:
4 Rounds For Time
25 Kettlebell Swings (53/35)
25 Burpees

Accessory:
Strict Chin-Up 5 x 10
Single Arm Overhead KB Sit Up 5 x 20

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 and weaknesses.

WEDNESDAY

WOD

MetCon:
18 Minute EMOM (alt.)
1 Minute Row for Calories
1 Minute Rest
1 Minute Burpees
1 Minute Rest
1 Minute Double Unders
1 Minute Rest

 

Strength:
Bench Press
3 x 8
Build to a heavy set of 8

 

SATURDAY

WOD

Teams of 4 

“Fight Gone Bad”
3 rounds, 1 minute per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 Minute
*Score is total reps

(Reminder: No competitors class)

 

FRIDAY

WOD

Conditioning:
1 Mile Run Time Trial

Strength:
Deadlift
5 x 3 (TnG)
Build to a max set of three

Accessory:
5 Rounds
10 Chin Ups
:30 Hollow Hold


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 and weaknesses.

WEDNESDAY

WOD

MetCon:
For Time
21 Burpees
15 Pull Ups
9 Overhead Squats (95/95)
15 Burpees
15 Pull Ups
15 Overhead Squats
9 Burpees
15 Pull Ups
21 Overhead Squats

Strength:
Hang Squat Snatch
5 x 2
Build to a heavy double