TUESDAY

WOD

Oly:
EMOM x 10
1 Power Snach
Build to a heavy/max single

Strength:
Front Squat
4 x 8
Build to a heavy/max 8

MetCon:
9-12-15
Power Snatch (135/95)
Chest to Bar Pull Ups

MONDAY

WOD

Skill:
Muscle Up Progression
10 Minutes Skill & Technique
Then,
EMOM x 5
5  Muscle Ups (or scaling option)

MetCon:
For Time
1000 m Row
50 Push-ups
40 Kettlebell Swings (53/35)
30 Sumo Deadlift High-pulls (135/95)
20 V-Ups
30 Sumo Deadlift High-pulls
40 Kettlebell Swings
50 Push-ups

SUNDAY

WOD

Skill:
EMOM x 8
50 Double Unders
(or double under progression)

Benchmark:
“Hammer”
5 rounds, each round for time, of:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
*:90 rest between rounds

FRIDAY

WOD

Oly:
EMOM x 10
1 Power Clean
Build to a heavy/max

Strength:
Deadlift
4 x 8
Build a heavy/max 8

MetCon:
For Time
60 Wall Balls (20/14)
400 m Run
40 Box Jump Overs (24/20)
30 Toes to Bar

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *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

Oly:
Hang Power Snatch
2-2-2-2-2-2
Build to a heavy/max double

Strength:
Bench Press
4 x 8
Build to a heavy/max 8

MetCon:
For Time
21-15-9
Thrusters (95/65)
Burpees

TUESDAY

WOD

Skill:
EMOM x 11
Minutes 0-5: Kipping / Technique
Minutes 6-11: 5-10 Pull Ups

MetCon:
20 Minute AMRAP
400 m Run
3 Rope Climbs
10 Shoulder-to-Overheads (135/95)

MONDAY

Regular class schedule today!

WOD

Strength:
Back Squat
8-8-8-8
Build to a heavy set

MetCon:
4 Rounds For Time
80 Double Unders
40 Air Squats
20 Hang Power Cleans (95/65)

Strength Accessory:
Single Leg RDL 8-8-8-8
Kettlebell Sit-up 20-20-20-20
Bulgarian Split Squat 8-8-8-8