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/Oly:
Every 2:00 x 5
2 Squat Cleans
(Drop and Reset)
Build to a heavy double

MetCon:
For Total Reps
1:00 per station x 3 Rounds
Thrusters (45/35)
Row Calories
Hand Release Push Ups
Assault Bike Calories
Rest

MONDAY

WOD

Strength:
8 Minute EMOM (alt.)
60′ Double Kettlebell Overhead Carry (ahap)
:30 Ring Support Hold

MetCon:
4 Rounds For Time
5 Bear Complex (135/95)
10 Bar Facing Burpees
50 Double Unders

Bear Complex: All 5 movements equals 1 rep. 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

SUNDAY

WOD

Strength:
1.) Strict Pull Ups
10-10-10-10
(add weight if needed)

2.) Single Arm Dumbbell Bench Press
10-10-10-10
(10 reps each side)

MetCon:
12 Minute AMRAP
10 Kettlebell Sumo Deadlift High Pull (53/35)
10 Single Arm Kettlebell Push Press (5 each)
200 m Run
8 Kettlebell Sumo Deadlift High Pull
8 Single Arm Kettlebell Push Press (4 each)
100 m Run
6 Kettlebell Sumo Deadlift High Pull
6 Single Arm Kettlebell Push Press (3 each)
50 m run

FRIDAY

WOD

Strength/Oly:
Every 2:00 x 5
3 Power Snatch
(touch & go)
Build to a max 3

MetCon:
For Time
50 Assault Bike Calories
-Rest 2:00-
8 Minute AMRAP
30 Double Unders
20 Air Squats
10 Ring Push Ups

THURSDAY

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

2018 Queen City Throwdown Volunteers meeting at 6:00 pm.
NO Hustle Class this week. Hustle will resume on September 20th. 

*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
5-5-5-5-5-5
(75% of 1rm across)

MetCon:
For Time
600 m Run
20 Front Rack Kettlebell Walking Lunges
3 Rope Climbs
400 m Run
18 Front Rack Kettlebell Walking Lunges
2 Rope Climbs
200 m Run
16 Front Rack Kettlebell Walking Lunges
1 Rope Climb

TUESDAY

9/11 Memorial WOD

20:01 AMRAP
11 Box Jumps (30/24)
11 Wall Balls (20/14)
11 C2B Pull Ups
11 Power Cleans (155/105)
11 Handstand Push Ups
11 Kettlebell Swings (53/35)
11 Burpees
11 Push Jerk (155/105)
11 Calorie Row or Bike