Tuesday (1May18)

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

WOD:

Teams of 2-

40 clean &jerk 105/155 

40 muscle ups

100 partner wallballs 14/20 9/10

40 strict handstand push ups 

40 squat snatch 105/155 

Extra Credit 

3 rounds NFT-

10-15 Russian kettlebell swings 

15 back extension 

1 min plank hold 

Monday (30Apr18)

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 

Rest 3mins 

8×95%

Rest 3mins

8×90% 

12 min AMRAP 

40 doubleunders 

20 box jumps 20/24

20 toes to bar 

20 burpees 

Extra Credit 

4×8 strict pull ups AHAP

Or

4×5-8 3-5secs negative pull ups 

Or 

4×10 ring rows (increase difficulty) 
AND 
4×8 strict dips AHAP

Or

4×5-8 3-5sec negative dips 

Or 

4×8 push ups (increase difficulty) 

Saturday (28Apr18) 

Attention:We are hosting a Powerlifting meet all weekend. So our hours will be adjusted on Saturday & Sunday 

Saturday
6am Incline

6pm-8pm Open Gym
Sunday:

Closed 
Open Gym lift

•Work up to a 10RM snatch grip deadlift 

•2×10 snatch grip RDLs @ 70% of 10RM DL

•5×10 push press @ 90% of 10RM (or 70% of 1RM)

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

•3×10 DB press 

Open Gym Metcon

4 rounds of:

15/20 Assault Bike Cals 

20 Wall Balls 20/25 9/10

20 Toes to Bar 

Friday (27Apr18)

Attention:We are hosting a Powerlifting meet this weekend. Hours will be adjusted on Saturday & Sunday 

Saturday

6am Incline

6pm-8pm Open Gym

Sunday:Closed 

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

– 

WOD:

Every 2:15 for 9 rounds (5 sets of back squats and 4 sets of pull ups) 

Alternate 

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP 

•10 back squats at 90% of 10RM

Bench 

Work up to 10RM

Plus 

Super set

10 bent over row AHAP

10 @ 90% of 10RM

10 bent over row AHAP

10 @ 90% of 10RM

10 bent over row AHAP

Bent over row

3×10 AHAP 

Mandatory Extra Credit

Eat some some extra carbs today.

Treat yourself you put in the work.

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. 
Need a little cardio?

Grab a friend and do-

Teams of 2:

4 rounds

400m run (run together) 

20 dumbbell deadlift 35/50 (one in each hand)

40 doubleunders 
One person does deads while the other person doubles. The switch. Entire workout can be done outside. Only one head of the dumbbell needs to touch the ground. 

Thursday (26Apr18)

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.

Open Gym Oly WOD:

Every 90secs for 10rounds:

1 snatch 80-85% 
Every 2mins for 10rounds:

1 clean & jerk 80-85%
Open Gym WOD: 

For time:

4 thrusters 95/135

1 15-ft. rope ascent

8 thrusters 95/135

2 15-ft. rope ascents

12 thrusters 95/135

3 15-ft. rope ascents

(10min cap)
Rest 5mins 
2 mile run*
*wear a vest if you have one