FRIDAY

WOD

Strength:
12 Minute EMOM (alt.)
:30 Single Arm Russian Kettlebell Swing
:30 Front/Left/Right Plank Hold

MetCon:
Every 5:00 x 4
12 Calorie Assault Bike
24 Wallballs (20/14)
12 Pulls Ups
48 Double Unders

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

Gymnastics/Skill:
Pike Position Handstand Push Up (off box)
10:00 EMOM
5-10 Reps (unbroken)

MetCon:
15 Minute AMRAP
5 Bar Muscle Ups
10 Dumbbell Hang Power Clean & Jerk (50/35)
15 Box Jumps (24/20)
20 Ab Mat Sit Ups

TUESDAY

WOD

Strength:
Back Squat
7 x 4
Build to a heavy 4

MetCon:
For Time
100 Double Unders
25 Overhead Squats (95/65)
50 Bar Facing Burpees
25 Overhead Squats 
100 Double Unders

MONDAY

WOD

Strength:
Bench Press
3-3-3-3-3
start at 75% of 1rm and build

MetCon:
For time –
Run 400 m
21-15-9 Sumo Deadlift High Pull (95/65)
3-2-1 Rope Climbs
Run 400m
1-2-3 Rope Climbs
9-15-21 Sumo Deadlift High Pull
Run 400m

SUNDAY

WOD

Gymnatics:
Broad Jump
10 Rds
:30 for max distance
:30 rest

MetCon:
15 Minute AMRAP
10 Hang Power Cleans (95/65)
20-yd Walking Lunge
20 Situps
20-yd Walking Lunge

SATURDAY

WOD

MetCon:
Teams of 2 For Time
800 m Run (Both)
Then,
2 Rounds of:
50 Kettlebell swings (53/35)
50 Box Jump Overs (24/20)

1600 m Bike (800 m each)
Then,
2 Rounds of:
50 Target Burpees
50 Dumbbell Snatch (50/35)

800 m Row (400 m each)
Then,
2 Rounds of:
50 Goblet Squats (53/35)
50 Pull Ups

FRIDAY

WOD

Strength:
Push Jerk
3-3-2-2-2-1-1-1-1
Build across all sets

MetCon:
With a 2:00 working window
1:00 rest between
Complete 100 Wall Balls For Time (20/14)

*You must buy-in at the beginning of each 2:00 window with:
30 Double Unders
10 Toes to Bar

 

THURSDAY

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

HUSTLE @ 6:00 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 3:00 x 4
20 Weighted Cossack Squat
(10 each side, alternating)

MetCon:
3 Rounds for Time:
200 Meter Run
15 Burpees
200 Meter Run
15 Deadlift (185/125)
200 Meter Run
15 Handstand Push Ups (scale to hand-release push ups)