FRIDAY

WOD

Strength:
Every 2:00
5 x 3 Push Press
4 x 2 Push Jerk
3 x 1 Split Jerk
*Building across all sets

MetCon:
1.) 3 Minutes 
Max Calorie Row
-Rest 3 Minutes-
2.) 3 Minutes
Max Calorie Assault Bike
-Rest 3 Minutes-
3.) 3 Minutes
Max Burpee Box Get-Over (40″) (Scale height as needed)

*Score is total reps

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

Strength:
Every 2 Minutes x 5
1 Clean + 2 Front Squats
Build to challenging set

MetCon:
For Time
50 Double Unders
25 Back Squats (135/95)(from ground)
15 Toes to Bar
40 Double Unders
20 Back Squats
10 Toes to Bar
30 Double Unders
15 Back Squats
5 Toes to Bar

(Sprint chipper. Go fast!)

TUESDAY

WOD

MetCon:
For Time
Buy-In: 60/45 Cal Row
Then,
4 Rounds of:
20 Wall Balls (20/14)
16 Kettlebell Snatch (8 each)(53/35)
12 Box Jump Overs (24/20)
2:00 rest

(Focus on intensity through each round with the built in rest. Push it knowing you have time to recover between rounds!)

MONDAY

WOD

Strength:
Romanian Deadlift
8-8-8
(55,60,65% of 1rm deadlift)

MetCon:
13 Minute AMRAP
6 Power Cleans (165/115)
Handstand Push-Ups 2,4,6,8,10,etc…
6 Pull Ups
(Handstand Push-Ups increase by 2 every round)

SUNDAY

WOD

Strength:
4 Rounds Not For Time
25 Calorie Row
10 Single Arm Dumbbell Shoulder Press

MetCon:
20:00 EMOM (alternate)
Minute 1: 10 Double KB Box Step Overs (farmer carry position)
Minute 2: 10 Target Burpees
Minute 3: 15 Knees to Elbow
Minute 4: 50 Double Unders
Minute 5: Rest

SATURDAY

WOD

MetCon:
Teams of 3
25 Minute AMRAP
15 Ab-Mat Sit Ups
15 Kettlebell Swings (53/35)
10 Box Jump Overs (24/20)
10/7 Calorie Row -or- Bike
1 Rope Climb

(move through follow the leader style)

FRIDAY

WOD

MetCon:
“Top Gun”
For Time
20 Thrusters 
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*4 Burpees at the top of each minute
(Barbell weight 135/95)

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:
Bulgarian Split Squats
(kettlebell in goblet position)
4 x 8 each leg (as heavy as possible across)

MetCon:
“Ogar”¬†
14 Minute AMRAP
3 Power Snatches (135/95)
1 Muscle-up (ring or bar)
12 Wall Balls (20/14)