THURSDAY

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

HUSTLE @ 6:00 PM

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays (not during the 2018 Open)
**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:
In 10 minutes build to a challenging 3 Rep Deadlift
* Accumulate 10 – 15 seated box jumps during the 10 minutes
(scale height as needed. Plates may be used for height variation.)

Rest 5 minutes, then:

MetCon:
3 Rounds For Time of:
20 Deadlifts (185/125)
20 Box Jump Overs (24/20)
20 Wall Balls (20/14)

TUESDAY

WOD

MetCon:
8 Minute AMRAP of:
250/200 m Row
10 Handstand Push Ups
2 Rope Climbs

Rest 3:00 Minutes, then:

8 Minute AMRAP of:
15/12 Assault Bike Calories
15 Russian Kettlebell Swings (53/35)
10 Burpees Over Kettlebell

Rest 3:00 Minutes, then:

8 Minute AMRAP of:
50 Double Unders
16 Dumbbell Front Rack Reverse Lunge (50/35)
10 Ring Dips

MONDAY

WOD

Strength (deload week):
Back Squat
3 x 5 (build)
Keep weight light to moderate and focus on improving form

MetCon:
5 Rounds for time of:
7 Squat Cleans (165/115)
7 Shoulder to Overhead (165/115)
7 Burpee Chest-to-Bar Pull-ups
Rest 2 minutes between rounds

*Score is total time including rest

SUNDAY

WOD

Skill:
Handstand Push Progression
Efficiency & Technique

MetCon:
15 Minute EMOM (alt. first movement)
-15 Cal. Assault Bike / 15 Cal Row / 50 Double Unders
-15 Kettebell Swings (53/35)
-15 Goblet Squats (53/35)

SATURDAY

Wyatt’s 30th Birthday WOD

Teams of 2:

“The Beginning”
2 Rounds For Time
17 Power Snatches (135/95)
88 Air Squats

“The Middle”

10 Minute AMRAP
5 Burpees
1 Squat Clean & Jerk (185/105)
15 Kettlebell Swings (53/35) 

“The End”
For time:
30 Box Jump Overs
30 Wall Balls (30/20)
30 Assualt Bike Calories
30 Thrusters (135/95)
30 Row Calories
30 Chest-to-Bar Pull-Ups
30 Burpee Box Jump Overs

FRIDAY

WOD

Strength:
EMOM x 10
1 Bench Press
Build to a heavy/ max single

MetCon:
14 Minute AMRAP
10 Yard Single Arm OH Dumbbell Walking Lunge (Right) (50/35)
30 Double Unders
10 Yard Single Arm OH Dumbbell Walking Lunge (Left)
14 Toes to Bar // 14 Dumbbell Snatch

*Alternate the last movement each round

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

Skill:
Muscle Up Progression
Technique & Efficiency
12 Minute EMOM
1-3: 10 False Grip Ring Row
3-6: 8 False Grip Row to Turnover
6-9: 8 Ring Dips
9-12: 5 Muscle-Up Floor Progression

MetCon:

11 Minute AMRAP
8 Power Cleans (95/65)
8 Chest to Bar Pull Ups
8 Push Jerk (95/65)
8 Toes to Bar
*If you finish 5 rounds,
AMRAP in remaining time of:
8 Thrusters (95/65)
4 Muscle Ups (scale to C2B Pull Up)