TUESDAY

WOD

Strength:
Back Squat
3-3-3-3-3
(80% across)

MetCon:
5 Minute AMRAP  x2
750/500 m Row
Max Effort Wall Balls (20/14)
-3:00 Rest-
5 Minute AMRAP  x2
50/35 Assault Bike Calories
Max Effort Ab Mat Sit Ups

MONDAY

WOD

Strength/Oly:
15 Minutes
1 Squat Clean
Build to a 1 rep max

MetCon:
3 Rounds For Time
15 Lateral Over the Bar Burpees
15 Toes to Bar
15 Shoulder to Overhead (135/95)
15 Deadlifts 

SUNDAY

Skill:
Tabata (:20 on / :10 off x 8 rounds)
Handstand Holds

Metcon:
Every Minute on the Minute x 20:00, alternating (5 rounds)
15/10 calories Assault Bike
20 Abmat Situps
15 Sumo-Deadlift High Pulls (75/55)
20 Pushups

SATURDAY

WOD

MetCon:
Teams of 2
For Time
400 m Run (Relay)
Then,
80 Kettlebell Swings (53/35)
60 Wall Balls (20/14)
50 Power Snatch (95/65)
40 Pull Ups
*Once complete, rest 2:00 and complete in reverse

FRIDAY

WOD

Strength:
Every 2:00 x 5
3-Position Power Clean
1 Power Clean + 1 Hang Power Clean (bk) + 1 Hang Power Clean (ak)
Build to a heavy set

MetCon:
9 Minute AMRAP
40 Double Unders
14 Single Arm Dumbbell Squat Clean (7 each side) (50/35)
14 Single Arm Dumbbell Push Jerk (7 each side)

THURSDAY

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

*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:
Front Squat
5 x 3 (80% of 1rm across)

MetCon:
For Time
Buy in: 40/30 Row Calories
30 Wall Balls (20/14)
20 Toes to Bar
10 Handstand Push Ups
20 Wall Balls
15 Toes to Bar
8 Handstand Push Ups
10 Wall Balls
10 Toes to Bar
6 Handstand Push Ups
Cash out: 30/20 Assault Bike Calories

TUESDAY

WOD

Strength:
5 Rounds
1 Minute Max Effort Chin Ups (scale to elevated ring rows)
1 Minute Max Effort Plank Up Downs
1 Minute Rest

MetCon:
16 Minute AMRAP
10 Deadlifts (225/155)
15 Burpees
2 Rope Climbs
400m Run

MONDAY

WOD

Strength:
Strict Press
5 x 1
Build to a max single

MetCon:
6 Rounds of:
10 Thrusters (115/85)
10 Box Jumps (24/20)
1:00 Double Under
:30 Rest
*Score is total reps of Double Unders

SUNDAY

WOD

Strength/Midline:
12 Minute EMOM (alt.)
10-12 Dumbbell Bicep Curls
10-12 Standing Dumbbell Tricep Extensions
:30-:45 Hollow Hold

MetCon:
11 Minute AMRAP
10 Lateral Burpees Over Dumbbell 
30′ Dumbbell Overhead Walking Lunge (right) (50/35)
10 Knees to Elbow
30′ Dumbbell Overhead Walking Lunge (left)