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:
Push Press
3-3-3-3-3
Start at ~70% of 1rm and build across sets

MetCon:
1.) Madison Triplet-ish
For Time
5 Rounds
400 m Run
10 Med Ball Cleans (20/14)
10 Burpee Box Over (30/24)

2.) 5 Minute AMRAP
Toes to Bar
*Perform max effort sets of unbroken reps. Athlete chooses number of reps for unbroken sets, and must come off bar after every set.

TUESDAY

WOD

Oly:
Every 2:00 for 16:00
1 Snatch
Build to a heavy single/max

Strength:
Front Squat
5-5-5-5-5 (80% of 5rm)

Benchmark:
“Amanda”
9-7-5
Muscle Ups (Scale: Burpee-Pullups)
Squat Snatch (135/95)

MONDAY

WOD

Oly:
Every 2:00 for 10:00
Clean & Jerk Complex
1 Clean Pull + 1 Hang Power Clean + 1 Front Squat + 1 Jerk
Build to a heavy complex

MetCon:
For Time
60 Double Unders
30 Single Arm Kettlebell Swing (Russian) (53/35)
15 Target Burpees
40 Double Unders
20 Single Arm Kettlebell Swing 
10 Target Burpees
20 Double Unders
10 Single Arm Kettlebell Swing 
5 Target Burpees

Strength:
Sumo Deadlift
10 x 3 (50% of 3rm)

SUNDAY

WOD

MetCon:

Part A:
2-4-6-8-10
Push Press (95/65)
Box Jump Overs (24/20)

Part B:
10-8-6-4-2
Push Press
Box Jump Overs

Part C:
2-4-6-8-10
Push Press
Box Jump Overs

SATURDAY

WOD

Team MetCon A:
12 Minute AMRAP
Partner 1- 400 m Run
Partner 2-
AMRAP
6-12-18….
DB Snatch (alternating)
AbMat Situps
*Ascending the ladder as far as possible. Switch once run is completed. Restart AMRAP every round.

Team MetCon B:
12 Minute AMRAP
Partner 1- 500 m Row
Partner 2-
AMRAP
1-2-3-4… Wall Walks
10-20-30-40… Double Unders
*Ascending the ladder as far as possible. Switch once row is completed. Restart AMRAP every round.

Team MetCon C:
12 Minute AMRAP
Partner 1- 1000 m Assault Bike
Partner 2-
AMRAP
1-2-3-4…
Power Clean (155/105)
Strict Pullups
*Ascending the ladder as far as possible. Switch once bike is completed. Restart AMRAP every round.

FRIDAY

WOD

Strength:
Every 2:00 for 10:00
1 Power Snatch + 1 Hang Squat Snatch
Build to a heavy complex

MetCon:
20 Minute AMRAP
1:00 Max Reps Back Squat (50% of 1rm)
1:00 Rest
1:00 Max Reps Hand Release Push Ups
1:00 Rest
*Score is total reps

Accessory:
10 x :10 (:50 rest)
Hanging L-Sit

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:
Every 2:00 for 10:00
Sumo Deadlift
3-3-3-3-3
Build to a heavy/max 3

MetCon:
12 Minute AMRAP
6 Push Jerks (155/105)
9 Chest to Bar Pull Ups
12 Kettlebell Swings (53/35)

Midline:
Tabata
Plank
(alt. through left/front/right)

TUESDAY

WOD

MetCon:
For time:
30/25 Assault Bike Calories
– then –
4 rounds of:
20 Med Ball Ground To Shoulders (20/14)
20 Med Ball Sit-ups
20 yd. Walking Lunge With Med Ball

Strength:
Every 2:00 for 16:00
1 Squat Clean
Build to a heavy single

Accessory Strength:
Strict Press
3 x ME (at 50% of 1rm)