Sunday(1Mar16) 

Open Gym:9:30am-11am

Yoga:6pm 

Jared and Tami will be coaching at a weightlifting meet this Sunday. Because of that there will be no oly class.

We will be having open gym.

Open Gym Weightlifting WOD:

10mins to complete-

5×5 muscle snatch 

(Start light & work up) 

– 

Every 90secs for 10rounds-

1 snatch @ 90%

Every 2mins for 10rounds-

1 clean&jerk @ 90%

Work up to a 3RM front squat 

Saturday (30APR16) 

Open Gym: 9am-noonLift: 10:30-11:15am 

WOD 11:15am 

Lift:

Bench 

Work up to 8RM 

Plus 

2 drop set 

10 @ 95% of 8RM 

10 @ 90% of 8RM 

Then 

3×10 barbell bent over row AHAP 

Team WOD:

Teams of 2

For time:

20 rounds-

Person A: 

Rows 200m

Person B: 

Does 1 round of Cindy 

5 pull ups

10 push ups 

15 squats 

*switch*

Each person will row 20x and do 20 rounds of Cindy 

Friday(29Apr16) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 8RM push press-

Every 2mins for 9 rounds Alternate between

•5 strict pull ups AHAP

•8 back squats @ 90% of 8RM

•8 push press @ 90% of 8RM

•5 strict pull ups AHAP

•8 back squats

•8 push press

•5 strict pull ups AHAP

•8 back squats

•5 strict pull ups AHAP

For time:

60 burpees

50 kettlebell swings 35/53

40 cal row

30 pistols alt

20 pull ups

Extra Credit

extra mobility and foam rolling

seminar

Thursday (28Apr16)

Open* gym hours-

5am-7am

9am-10am

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Give the barbell a break!!!

Open Gym Metcon: 

15min EMOM
150/200m row 
  

Wednesday(27Apr16) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

*try to do more reps than last week* 

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5-7 ring dips 

Work up to a 3RM thruster (from floor) 

+

2 drop set 

3 @ 95% of 5RM 

3 @ 90% of 5RM

15min AMRAP

55 Doubleunders 

15 chest to bar pull ups 

5 hang cleans 105/155

Extra Credit 

3 x 10 barbell shrugs 

3 x 10 each side dumbbell strict press