Tuesday (26Sept17)

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

WOD:

20min to work up to:

1RM front squat 

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans 125/185 

6 handstand push-ups

3 cleans 125/185

9 handstand push-ups

3 cleans 125/185

12 handstand push-ups

6 cleans 125/185

15 handstand push-ups

6 cleans 125/185

18 handstand push-ups

6 cleans 125/185

21 handstand push-ups

9 cleans 125/185

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Extra Credit

3-4 rounds not for time: 

8-12 barbell bicep curls 

8-12 strict barbell press 

Monday (25Sept17) 

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

WOD:

20mins to work up to a 1RM snatch 

10min AMRAP

30 double-unders

55/75 power snatches, 15 reps

Extra Credit 

3-5 rounds 

10x single arm overhead KB/DB walking lunge (left)

10x single arm overhead KB/DB walking lunge (right) 

15x Russian KB swing AHAP

Saturday (23Sept17)

Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift: 

1RM bench press

1RM shoulder press

&

4 rounds 

10 strict chin ups AHAP

15 band tricep pull downs

10 KB/DB bent over rows 

Team WOD:

teams of 2-

100 pull ups 

100 push ups 

100 partner med ball sit ups 14/20

100 partner wall balls 14/20 

*1 person working at a time 

Friday (22Sept17) 

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

WOD:

EMOM for 8mins 

1- 3sec paused back squat @ 70% 

For time-

4rounds:

20 wallballs 14/20 9/10

10 burpees 

300m row or .75mile bike 

Extra Credit

Mobility/ ROMWOD 

Thursday (21Sept17) 

Open* and 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

Deload WOD

1-2 mile run or 1-2k row 

Then

long Thursday ROMWOD