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

Strength:
Strict Press
Build to a 1 rep max

MetCon:
10 Minute AMRAP
10 yd. Goblet Lunge (53/35)
15 Push Ups
10 yd. Goblet Lunge
15 Pull Ups

Accessory Strength:
Banded Tricep Pull Down 4 x 25
Weighted Sit Up 4 x 15
Bent Over Reverse Fly 4 x 15

TUESDAY

WOD

Skill:
Bar Muscle Up
Progress, technique & efficiency

MetCon:
2 rounds for time of:
20 Ring Dips
20 Hang Power Cleans (95/65)
50 Wall Balls (20/14)
20 Hang Power Cleans

Midline:
Tabata Plank Hold
Tabata Plank Up Downs

MONDAY

WOD

Strength:
Back Squat
Build to a 1 rep max

MetCon:
6 Minute EMOM
15/12 Calorie Assault Bike
-Rest 1 min-
6 Minute EMOM
20/15 Calorie Row
-Rest 1 min-
6 Minute EMOM
12 Burpees

 

SUNDAY

WOD

Skill:
Hanstand Push Up
Progression, technique & efficiency

Benchmark:
“Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

FRIDAY

WOD

Oly:
EMOM x 10
2 Squat Cleans
Build to a heavy/max double

Strength:
Deadlift
3-3-3-3-3-3
Build to a heavy/max triple

MetCon:
For Time
3 Rounds
10 Shoulder to Overhead (115/75)
10 Burpee Box Jump Overs (24/20)
-Rest 1:00-
2 Rounds
10 Shoulder to Overhead
10 Burpee Box Jump Overs
-Rest 1:00-
1 Round
10 Shoulder to Overhead
10 Burpee Box Jump Overs

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:
EMOM x 10

2 Power Snatches
Build to a heavy/max double

Strength:
Front Squat
3-3-3-3-3-3
Build to a heavy/max triple

Benchmark:
“Diane”
For Time
21-15-9
Deadlifts (225/155)
Handstand Push Up

TUESDAY

WOD

Strength:
Push Press
3-3-3-3-3-3
Build to a heavy/max triple

Benchmark:
“Helen”
3 Rounds for time of:
400 m Run
21 Kettlebell Swings (53/35)
12 Pull Ups