THURSDAY

fullsizerender-45Open 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, work on skills and weaknesses.

WEDNESDAY

img_2049WOD

Strength:
10 Minute EMOM (alt.)

6 Power Snatch / 5-10 HSPU

MetCon:
20-15-10
Thrusters (95/65)
Pull Ups
*30 Med Ball Slams after each set (20/14)

 

TUESDAY

15326481_604765776397316_8202923222689446046_nWOD

Skill:
Double Unders Technique/Efficiency

Strength:
10 Minute EMOM (alt.)
6 Back Squats / 20-30 Double Unders

MetCon:
3 Rounds For Time
15 Power Cleans (95/65)
15 Burpee Box Jumps (24/20)

MONDAY

img_0049WOD

Strength:
10 Minute EMOM (alt.)
6 Push Press / 5-10 Pull Ups

MetCon:
20 Minute AMRAP
400 Yd. Shuttle Run
40 Kettlebell Snatches (53/35) (20/side)
40 Ring Push Ups
4 Rope Climbs (wear appropriate apparel to prevent rope burn on legs!)

SUNDAY

15319192_603662273174333_9060970174365812590_nWOD

Strength:
12 Minute EMOM (alt.)
4 Front Squat / :30 Handstand Hold

MetCon:
For Time:
80 Mountain Climbers
60 Cal Row/Bike
40 V-Ups
20 KB  Cleans (53/35)
*Row/Bike can be done anytime but half the calories must be on AAB & half on Row (30 ea.)

SATURDAY

fullsizerender-41WOD

Teams of 2 For Time:
400 Meter Partner Run (w/med ball)
100 Wall Balls (20/14)
30 T2B
100 KBS (53/35)
30 T2B
100 Box Jump Overs  (24/20)
400 Meter Partner Run (w/med ball)
*Split reps in half

FRIDAY

15327400_602785306595363_1228497361720980252_nWOD

Strength:
12 Minute EMOM (alt.)
4 Power Cleans / 10-15 HR Push Ups

Skill Work:
HSPU Progression

MetCon:
3:00 AMRAP x 3
8 Deadlifts (115/75)
8 Stationary Front Rack Lunges (115/75)
8 Lateral Bar Burpees
(2 Minutes Rest Between)

THURSDAY

15268016_602356373304923_6068815155861739054_nOpen 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, work on skills and weaknesses.

TUESDAY

fullsizerender154WOD

Strength:
12 Minute EMOM (alt.)
4 Deadlift / 6-12 Pistols

MetCon:
For TIme:
500 m Row
Then,
27-18-9
Kettlebell Swings (53/35)
Box Jumps (24/20)
Then,
1 mile Assault Bike