Monday (19Feb18) 

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

WOD:

Every 30secs for 5mins:

1 clean & jerk @ 75-85%

15min AMRAP

5 muscle ups

10 thruster 75/115

15 RX bar facing burpees 

Extra Credit 

5min accumulative plank hold 

-Everytime you break do 10 GHD sit-up (scale: abmat sit-ups) 

Saturday (17Feb18) 

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

5×4 @ 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-

Complete as many rounds as possible in 30 minutes of:

3 rope climbs 

30 pistols, alternating

60 doubleunders 

Friday (16Feb15) 

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

WOD:

Work up to a 1RM

Clean 

Dumbbell DT 

For time: 

5 rounds

12 DB deadlifts 35/50

9 DB hang power cleans 35/50

6 DB shoulder to overhead 35/50

Extra Credit 

front squat 5×5 @ 75%

good morning 3×10 

barbell lunge 3×10 each leg 

Thursday (15Feb18)

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:

1,000m row

1.5 mile bike

800m run 

Wednesday (14Feb18)

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

WOD:

Happy Valentine’s Day

Teams of 2: 
AMRAP in 20 minutes of:

10 Hang Power Clean 95/135 

10 chest to bar pull up 

50 doubleunders 

Rest 5mins 

For time-

100 partner med ball sit ups*

100 partner burpees 

Partner A does 10 hang power clean then partner B does 10 chest to bar pull ups 

Doubleunders can be split anyway you like.

Next round- Partner B does clean & Partner A does pull ups and so on 

*negotiate a weight with your partner
Extra Credit 

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols 

-doubleunders

-muscle ups

-kipping 

Etc etc etc