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WOD

FRIDAY

Strength:Push Press 3 x 3 (@ 80% 1rm) MetCon:For Time 10-8-6-4-2 Sumo Deadlift High Pull (135/95) 2-4-6-8-10 Shoulder to Overhead (135/95) -Rest 2:00- 2-4-6-8-10 Single...
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THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:00 PM Barbell Club @ 6:00 PM Suggested:100 Calorie Assault BikeE2MOM: 10 Squat Thrusts*Start with squat thrusts

TUESDAY

Skills & Drills1) Handstand Push-Up Technique2) 8:00 EMOM * :20-:30s Handstand Hold * Options: Wall, Freestanding (only if you can hold 10s+), Off Box Metcon...
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MONDAY

WODWith a 30:00 Running Clock 0:00-10:00 Find 8 Rep Max Bench Press 10:00-20:00 For Time 100 Burpees to Plate (scale reps as needed) 20:00-30:00 5...
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SUNDAY

MetCon:Buy In: (40/30) Calorie Assault Bike -then-8 Rounds For Time8 Push Press (95/65)8 Box Jumps8 Ab Mat Sit Ups Midline4 Rounds (just move through)10 Weighted...
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SATURDAY

Teams of 2: 25:00 AMRAP 15 Deadlifts (155/105) 12 Synchro Bar Facing Burpees9 Back Squats (155/105) *From the floor6 Bar Muscle Ups *”You go, I...
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FRIDAY

Strength:Every :30 x 32 Rounds (alternate) A: Cluster B: Squat Clean C: Hang Squat Clean D: Rest & Change Weight*Add weight every 4 rounds building...
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WEDNESDAY

StrengthPush Press5×5 @ 77.5% Metcon5 Rounds For Time50 Double Unders40 “X” Movement (See below) “X” Movement:Rd 1: 40 Wall Balls (20/14)Rd 2: 40 Pull UpsRd...
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