Thursday (1Mar18)

Open* gym hours-5am-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 WOD

For time: 

200m run 

3 Rope Climbs

400m run 

3 Rope Climbs 

800m run 

3 Rope Climbs 

400m run

3 Rope Climbs 

200m run 

*scale: less height, 5x rope get ups per climb 

Wednesday (28Feb18)

WOD time: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm- 

WOD:

Every 45secs for 7 rounds 

1 clean+1 front squat + 1 jerk@ 75-85%

20 min EMOM

Min 1- 10 RX Burpee Box Jump Overs 20/24 

Min 2- 20 Jumping Lunges

Min 3- 15-20 Wallballs 14/20 9/10 

Min 4- 5-10 strict pull ups 

Extra Credit 

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols 

-doubleunders

-muscle ups

-kipping 

Etc etc etc 

Tuesday (27Feb18)

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

WOD:

Front squat

8min EMOM

3 front squats @ 70-75%

*focus on speed*

12min AMRAP-

35/50 cal Assault Bike 

12 thrusters 65/95

6 bar muscle ups 

Extra Credit 

5 rounds

30s-1min plank hold

*rest 30seconds* 

Monday (26Feb18)

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

WOD:

Team WOD: 

Teams of 2- 

Split reps whatever way you like-

For time-

5x Squat Snatches 135/185

50x Handstand Push ups

10x Squat Snatches 115/165 

40x Handstand Push ups

15x Squat Snatches 95/65 

30x Handstand Push ups

5x Power cleans 135/185 

20x Handstand Push ups

10x Power cleans 115/165 

10x Handstand Push ups

15x Power cleans 95/65 

Extra Credit 

Teams of 2: 

For time-

500 doubleunders 

-split what ever way you like-

Saturday (24Feb18)

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15

BroSesh

Bench Press

5×5 @ 80% of 1RM BP

Flys- 3×12 

Single arm DB bent over rows – 4×8 

Single arm DB strict press- 4×8 

Barbell Bicep Curls- 4×8 

Barbell roll outs- 3× 10-15

(Increase weights from last week) 

Team WOD

Teams of 2:

21-15-9 reps of:

Thrusters 65/95

Chest to bar pull ups 

Assault bike class 

*partner 1 does 21 thrusters then partner 2 does 21 thrusters, partner a does 21 chest to bar pull ups then partner 2 does 21 chest to bag pull ups as so