Monday (1May17) 

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

– 

WOD:

Work up to a 8RM push press(no drop sets)

Work up to a 8RM back squat 

2 drop sets-

8×95%

8×90% 

10min AMRAP

5 burpees 

10 toes to bar 

15 wall balls 14/20 9/10ft 

Extra Credit 

5×5 strict pull ups AHAP

Or 

5×5 3-5 sec negatives 

Or 

5×10 ring rows 

Saturday (29Apr17) 

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

Team WOD:11:15am 

Lift

Work up to a 8RM Bench Press 

Then

2 drop sets 

8×95% of ⬆️

8×90% of ⬆️

– 

3×8 bent over row AHAP (try to increase weight from last week) 

Team WOD: 

Teams of 2-

5rounds 

100 doubleunders 

5 rounds of Cindy 

5 pull ups 

10 push ups 

15 squats

-one person working at time-

-split whatever way you like-

Friday (28Apr17) 

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

WOD:

Every 2:15 for 13rounds (5 sets of back squats & push press and 3 sets of pull ups) 

Alternate 

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

Mandatory Extra Credit

Eat some extra carbs today.

Treat yourself you deserve it. 

Drink lots of water.

Do some extra mobility.

Get ready to ride that gain train. 

And if you find the time hit up a ROMWOD session. 

Thursday (27Apr17) 

Open* gym hours-6am-7am

9am-10am

Noon-1pm

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.

Open gym skill WOD:

EMOM 7min-

1-4 bar muscle ups 

-modification: 2-6 hips to bar or 5-10 kip swings 

Open Gym Metcon:

Record total time:

Run 800m x2

Rest 3mins between runs

Run 400m x2

Rest 2mins between runs

Run 200m x3

Rest 1mins between runs

Wednesday (26Apr17) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 4 rounds: 

10 ring dips AHAP 

For reps or time- 

Beginning on a 5-minute clock, complete as many reps as possible of:

  25 toes-to-bars

  50 double-unders

  15 squat cleans 85/135

If completed before 5-minutes, add 5 minutes to the clock and proceed to:
  25 toes-to-bars

  50 double-unders

  13 squat cleans 115/185

If completed before 10 minutes, add 5 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  11 squat cleans 145/225 

If completed before 15 minutes, add 5 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  9 squat cleans 175/275

If completed before 20 minutes, add 5 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  7 squat cleans, 205/315 

Stop at 25mins. 

Extra Credit 

Super set

4 rounds 

10 good mornings

10 bent over rows 

15-25 GHD sit-ups