Saturday (30Jun18)

Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Open Gym Lift

Deadlift 

3×5 @ 70%

RDLs

3×10 @ light weight (good form/good stretch) 

Paused Bench 

3×5 @ 70%

(1-2secs)

3×10 bent over rows

3×10 barbell bicep curls 

3×10 strict press

Team WOD:

For time-

Teams of 2:

50-40-30-20-10reps of:

partner wallballs 14/20

pull ups 

2x doubleunders 

Friday (29Jun18) 

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

WOD:

10 min EMOM

1)5 strict pull ups AHAP

2)5 strict dips AHAP 

Happy Birthday BECKIE!!!

Teams of 2:

200m run together 

100 kettlebell swing 35/53

24 tire flip in & outs 

200m run together

50 partner burpees 

24 tire flip in & outs 

400m farmers carry 53/70 

24 tire flip in & outs 

50 partner burpees 

200m run together

24 tire flip in & outs 

100 kettlebell swing 35/53

200m run together 

*split reps whatever way you like. Pass the bells off during the farmers carry, if they touch the ground you and your partner must complete 25 air squats each before picking them up. 


Extra Credit 

Back squat 

5×3 @ 70%

Push press

5×3 @ 70% 

Thursday (28Jun18)

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 Skill:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc 

Open Gym WOD:

Repeat a workout you missed 

OR 

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

Wednesday (27Jun18) 

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

WOD:

Every 90secs for 3 rounds 

5 front squats @70% 

-focus on speed- 

4 rounds for time 

500m row

20 Toes-to-bars

10 deadlifts 185/275 

Extra Credit 

For time:

10 Rope Climbs 

*scale: 1/2 reps, 5:1 rope get ups

Tuesday (26Jun18)

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

WOD

Every 90secs for 10 rounds

1 clean

*Start at 70% and work up*

WOD:

21 minute EMOM

1st minute- 15 box jumps 20/24 

2nd minute- 10 strict HSPUs

3rd minute- 12/15 cal bike

Extra Credit 

3-5 rounds NFT-

10-15 Russian kettlebell swings 

15 back extension 

1 min plank hold