FRIDAY

WOD

Strength:
Front Squat
5-5-5-5-5
(75% of 1rm across)

Benchmark:
“Gwen”
For Load
15-12-9
Unbroken Clean & Jerk

*Score is load used successfully completing all three sets unbroken. Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. If your weight is too heavy and you miss an unbroken set, drop the weight and do-over unbroken.

(Refer to 1/31/18 for previous score)

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/Oly:
Every 2 minutes
Snatch
3×3, 2×2, 1×1
Start @ 55-60% and build in weight to a heavy single
*Drop and reset after every rep

MetCon:
14 Minute AMRAP
30 Double Unders
14 Dumbbell Snatches (50/35)
30 Double Unders
14 Shuttle Sprints (down/back=2)
 

TUESDAY

WOD

Strength:
3 Rounds (superset)
15/12 Calorie Assault Bike
10 Double Dumbbell Box Step Overs (AHAP)
8 Single Leg Kettlebell RDL’s (each)
Rest 2:00

MetCon:
Partner Sprint Chipper
Teams of 2 For Time
60 Calorie Row
60 Deadlifts (225/155)
60 Box Jumps (24/20)
60 Pull Ups
60 Kettlebell Swings
*Split work in half. Only one works at a time.

MONDAY

WOD

Strength:
Push Jerk
5-5-5-5-5
(65% of 1rm across)

MetCon:
5 Rounds: 2:00 Work 1:00 Rest
20 Wall Balls (20/14)
10 Hang Power Cleans (135/95)
In Remaining Time,
Max Effort Bar Facing Burpees

*Score is total burpees

SUNDAY

WOD

Skill:
Pull Up Progressions

MetCon:
15 Minute AMRAP
5 Knees to Elbow
10 Kettlebell Swings
Max Effort Double Dumbbell Front Squat (50/35)
Rest 1:00

*Score is total dumbbell front squats

SATURDAY

WOD

MetCon:
Teams of 2
40 Rounds For Time
3 Hang Power Snatch (115/75)
6 Deadlifts
9 Air Squats

*Partners must complete a whole round before switching. Leap frog style.

 

FRIDAY

WOD

Strength:
8 Minutes to establish:
3 Heaviest Thrusters
*Each attempt must be preceded by an ascending ladder of bar-facing burpees (9-12-15….)
*Burpees must be performed regardless of whether the previous attempt was successful or not
*Athletes may opt to stay at the same weight, or increase/decrease weight as needed

MetCon:
5 Rounds For Time
10 Toes to Bar
15 Hand Release Push Ups
30′ Overhead Walking Lunge (Left)
30′ Overhead Walking Lunge (Right)

THURSDAY

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

Join us for our bootcamp style class, HUSTLE @ 6 pm! Free for all members and non members!

*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

MetCon:
10 Minute AMRAP
4 Front Squats (185/125)
8 Box Jump Overs (24/20)
10 Chest to Bar Pull Ups
*front squat from ground

-Rest 5:00-

10 Minute AMRAP
9 Deadlifts (185/125)
15 Wall Balls (20/14)
21/15 Calorie Row or Bike

Midline (optional):
2:00 Low Plank Hold
-Rest 1:00-
1:30 Low Plank Hold
-Rest 1:00-
1:00 Low Plank Hold
-Rest 1:00-
:30 Low Plank Hold