FRIDAY

WOD

Strength:
Every 2:00 x 5
5 Front Squat
(70% of 1rm across)

MetCon:
For Time
21-15-9 Overhead Squats (115/75)
15-12-9 Hanstand Push Up
9-6-3 Bar Muscle Ups

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:
Every 2:00 x 5
5 Push Jerks
(60% of 1rm across)

MetCon:
16 Minute EMOM
Minute 1: 20 Wall Balls (20/14)
Minute 2: 18/12 Calorie Row
Minute 3: 3 Rope Climbs
Minute 4: Rest

TUESDAY

WOD

Strength/Accessory:
3 Sets
10 Dumbbell Bench
10 Elevated Ring Rows
10 Weighted Ab-mat Sit Ups
20/15 Calorie Assault Bike Sprint
(Not for time, just move through)

MetCon:
3 Minute AMRAP x 3
(1:00 rest between)

8 Deadlifts (225/155)
10 Lateral Bar Hops
12 Kettlebell Swings (53/35)
(pick up where you left off at the start of the second and third amrap)

*Score is total rounds + reps

MONDAY

WOD

Strength:
Every 2:00 x 5
5 Power Cleans 
70% of 1rm across
(Touch & Go)

MetCon:
For Time
750/500 m Row
Into,
4 Rounds of:
10 Burpee Box Jump Overs (24/20)
10 Thrusters (95/65)

SUNDAY

WOD

Strength/Oly:
3-Position Snatch
(ground + below knee +
above knee)
3 @ 60%
3 @ 65%
3 @ 70%

Benchmark:
“JT”
For Time
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

SATURDAY

WOD

MetCon:
Teams of 2
For Time
50 Calorie Row or Bike
40 Power Cleans (185/135)
50 Wall Balls
40 Calorie Row or Bike
50 Bar Facing Burpees
40 Pull Ups
50 Deadlifts (185/135)
40 Kettlebell Swings
50 Ab mat Sit Ups

WEDNESDAY

WOD

“Thanksgiving Sampler Platter”
For Time
5 Rounds of:
5 Pull Ups
10 Push-Up
15 Kettlebell Swings (53/35)
Then,
4 Rounds of:
8 Ring Dips 
15 Kettlebell High Pull
Then, 3 Rounds of:
15 Box Jumps (24/20)
15 Toes to Bar
Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups
Then,
1 Round of: 
50 Burpees