TUESDAY

WOD

MetCon:
“The Ghost”
6 Rounds for Total Reps
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Midline (optional):
:10 work / :50 rest x 10 rounds
Ring L-Sit Hold
(scale to L-Sit Pulse Ups from the ground for :20 of work :40 rest x 10 rounds)

MONDAY

De-Load Hero Week

WOD

MetCon:
“Ascending DT”
Every 6 minutes x 6 rounds:
20/15 Calorie Assault Bike
15 Toes to Bar
1 Round of Ascending DT (or AMRAP DT)
(score is highest successful weight lifted)

1 round of DT is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Rx today is Ascending DT. You will only do 1 round each time, but your weight will keep increasing until hit a max effort weight on the last round. You may also choose to pick a lighter set weight and perform AMRAP style each round.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

SUNDAY

Daylight Savings Time Change

WOD

4 Rounds not for time (15 minutes)
250 m Row
5 Bench Press
*increase load

4 Rounds not for time (15 minutes)
15/12 Calorie Assault Bike
10 Bent Over Rows
*increase load

10 Minute AMRAP
50-40-30-20-10
Double Unders
Russian Twists w/ plate (25/15)

SATURDAY

WOD

25 Minute AMRAP
Teams of 2
Max Effort Wall Balls (20/14)

Before starting any round of wall balls, both partners must complete (you go I go):
10 Overhead Squats (scale to front squats) (95/65)
10 Toes to Bar
10 Kettlebell Swings (53/35)

-Once triplet is complete, your team can start wall balls
-Each person will have one max effort set of wall balls
-Once both partners complete their max set, round is over, and you have a mandatory :30 rest
-After rest is up, start again with the Overhead Squats, T2B, and KB Swings before continuing with wall balls

FRIDAY

WOD

Strength:
Back Squat
Find your 1 rep max

MetCon:
For Time
21-15-9
Hang Power Clean (135/95)
Burpees
Immediately into,
15-12-9
Push Jerk (135/95)
Pull Ups

THURSDAY

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

Join us for our bootcamp style class, HUSTLE @ 6 pm! Free for all members and non members!

*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 2:00 x 5
1 Snatch
Build to a 1 rep max

MetCon:
20 Minute EMOM (alternate)
Minute 1: 15/12 Calorie Row
Minute 2: 12-15 Deadlifts 185/125
Minute 3: 12/10 Calorie Assault Bike
Minute 4: 8-10 Devil Presses
Minute 5: Rest

TUESDAY

WOD

With a running clock:

A.) Minutes 0:00-8:00
8 Minute AMRAP

5 Pull-Ups
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
No score here because you are going to start where you left off for part C.

B.) Minutes 8:00-20:00
For Time
1 Mile Run (scale distance as needed)

C.) Minutes 20:00-28:00
8 Minute AMRAP
5 Pull-Ups
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

*Bring something warm for the run, this may be the last time we get to for the winter months!

MONDAY

WOD

Strength:
Sumo Deadlift
2-2-2-2-2
Build to a heavy double

MetCon:
3 Rounds For Time:
20 Double Unders
10 Box Jump Overs (24/20)
15 Toes To Bar
6 Clean & Jerks (65% of 1rm)
10 Burpees
2 Rope Climbs

SUNDAY

WOD

Strength:
Bench Press
Build to a heavy 10
Then,
10 reps @ 90%
10 reps @ 85%
(of the heavy 10 reps)

MetCon:
4 Rounds for Time
15 Kettlebell Swings (53/35)
15 Kettlebell Sumo Deadlift High Pull
15 60′ Shuttle Sprints (down/back=1)