MONDAY

WOD

Strength:
Push press
5-5-5-5-5
Start at 70% and build

MetCon:
For Time
200 m Run
15-12-9
Front Squat (135/95)

Pull Up
200 m Run
15-12-9
Shoulder to Overhead (135/95)

Burpee
200 m Run

SUNDAY

WOD

Strength:
Zercher Squat
4 x 8-12
(2 second pause at bottom)

MetCon:
5 Rounds For Time
20 Sit Ups
15 Push Ups
10 Ring Dips
5 20 yd. Shuttle Sprints (Down & Back=1)

SATURDAY

WOD

MetCon:
Teams of 2
For Time
50 Calorie Row
100 Wall Balls (20/14)
80 Toes to Bar
60 Box Jumps (24/20)
40 Muscle Ups (scale to pull ups/ring row)
60 Bar Facing Burpees
80 Push Jerk (135/95)
100 Back Squat (135/95)
50 Calorie Bike

FRIDAY

WOD

Strength:
Superset
5 x 10-15 Single Arm Dumbbell Bench Press
5 x 8-10 Strict Ring Dips

MetCon:
For Time
3 Rounds
400 m Run
50 Double Unders

-Must complete anyhow before workouts end:
50 Total Deadlifts (135/95)
50 Total Hang Power Cleans (135/95)
-400 m Run & 50 Double Unders must be completed in order as a pair
-You may start the workout with Deadlifts and/or Hang Power Cleans if you choose

**Coach Kody’s last classes will be today at 4:30 pm & 5:30 pm!**

THURSDAY

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

HUSTLE @ 6PM!

*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:
Deadlift
5 x 3
Build to a heavy 3
(no bounce, touch & go)

MetCon:
6 Minute AMRAP
20 Calorie Row
30 Dumbbell Snatch (alt.) (50/35)
20 Toes-to-bar
30 Dumbbell Push Jerk (15 each side)
20 Box Jumps (24/20)
30 Burpees
20 Dumbbell Front Rack Reverse Lunges (alt.)

-Rest 3:00-

12 Minute AMRAP
20 Calorie Row
30 Dumbbell Snatch (alt.) (50/35)
20 Toes-to-bar
30 Dumbbell Push Jerk (15 each side)
20 Box Jumps (24/20)
30 Burpees
20 Dumbbell Front Rack Reverse Lunges (alt.)

TUESDAY

WOD

Strength:
Superset
5 x Max Effort Pause Handstand Push Up (kipping w/ 3-sec hold at top)
5 x 10-15 Banded Face-pulls

MetCon:
Max Effort Power Clean 5 x 1:00 on / 2:00 off
80% of 1 rm (drop and reset)

MONDAY

WOD

Strength:
Every 3:00 x 5
20 Box Step Ups (AHAP)
(Kettlebell-or-Dumbbell in goblet or front rack position)

MetCon:
15:00 AMRAP
200 m Run
15 Thrusters (75/55)
10 Pullups

SUNDAY

WOD

Strength:
Strict Press
5×5
Start @ 70% and build

MetCon:
20:00 EMOM (alt.)
15 Kettlebell Swings (53/35)
12/8 Calorie Assault Bike
20 Ab Mat Sit Ups
18/12 Calorie Row
Rest

SATURDAY

WOD

MetCon:
Teams of 2
For Time
50-40-30-20-10
Power Clean (115/75)
Toes to Bar
Shoulder to Overhead (115/75)
Box Jump OversĀ  (24/20)
Calorie Row -or- Bike