SUNDAY

WOD

Teams of 3
25 Minute AMRAP
20 Ab-mat Sit Ups
20 Kettlebell Swings (53/35)
20/14 Cal. Row -or- 12/8 Cal. Assault Bike
*Alternate machine each round

(Proceed to next movement once you and partners ahead have finished the movement they are on. You cannot pass your teammates. One Person starts, then teammate 2, then teammate 3.)

SATURDAY

WOD

MetCon:
Choose one to complete!

A) Kitten Kalsu
100 Thrusters (75/55 or lighter) / 3 Burpees EMOM

B) Light Kalsu
100 Thrusters (95/65) / 5 Burpees EMOM

C) Baller Kalsu
100 Thrusters (115/80) / 5 Burpees EMOM

D) Rx Kalsu
100 Thrusters (135/95) / 5 Burpees EMOM

E.) Team Kalsu (Teams of 2)
100 Thrusters (135/95) / 5 Burpees EMOM
*Split the thruster reps. If working in a team you will both do the burpees together EMOM but only one person can do thrusters each minute/round.

(30 minute time cap)

FRIDAY

WOD

Strength:
Sumo Deadlift
4-4-4-4
Build to a heavy 4

MetCon:
4 Rounds For Time
15 Wall Balls (20/14)
10 Box Jumps (24/20)
5 Power Cleans (185/125)
3 Front Squat
1 Shoulder to Overhead

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/Oly:
Every 3:00 x 5
3 Snatches
Build to a heavy 3
(drop & reset between reps)

MetCon:
14 Minute AMRAP
40 Double Unders
8 Toes to Bar
10 Dumbbell Hang Clean & Jerk (50/35)

TUESDAY

WOD

Strength:
Back Squat
7-7-7-7-7
(70% of 1rm across)

MetCon:
30 Calorie Assault Bike
20 Overhead Squats (115/85)
15 Burpees to target
1:00 Rest
15 Burpees to target
20 Front Rack Reverse Lunges (115/85)
30 Calorie Row

SUNDAY

WOD

Strength:
10:00 EMOM
8 Back Rack Stationary Lunges
Choose challenging weight for all sets

MetCon:
5 Rounds
1:00 Max Effort Bench Press (135/95)
:30 Rest
1:00 Max Effort Calorie Row

*rest as needed after each set, score is total reps

SATURDAY

WOD

MetCon:
Teams of 2 For Time
10 x 100 m Sprint
80 Wall Balls (20/14)
8 x 100 m Sprint
60 Burpee Box Jump Over (24/20)
6 x 100 m Sprint
40 Handstand Push Ups
4 x 100 m Sprint
20 Squat Cleans (165/115)

2 x 100 m Sprint
*Sprints are you go I go