WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 



Every 90secs for 3 rounds

5 front squats @ 70% 

(Focus on SPEED) 

5 rounds for time:

5 squat clean thruster 115/175

10 toes to bar 

5 lateral bar over burpees 

Rest 1min 

Extra Credit 

EMOM 10mins

1-4 muscle ups 


muscle up progressionss



1)5-8 strict pull ups or ring rows 

2)5-8 dips or push ups 

Monday (15Jan18)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 



Every 90secs for 5rounds-

2 power snatch + 1 hang snatch + 1 overhead squat 

Start at 70% of 1RM snatch 

20min AMRAP 

50/35 cal bike 

10 alternating overhead lunges 95/135 

10 hang power cleans 95/135 

3 rope climbs 

Extra Credit 

Pick 1 skill to work on for at least 10mins





-muscle ups


Etc etc etc 

Saturday (13Jan18)

Open Gym 9am-noon

Team WOD 11:15am 

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


Shoulder press 

Work up to 3RM 


3×3 @ 90% is 3RM

Front raise- 3×10

Lateral raise- 3×10 

Reverse fly- 3×10

Bicep Curls (barbell) – 3×10

GHD sit-up- 3×15-25

Team WOD:

Teams of 2-

10mins for you and your partner to find a 1RM overhead squat (from the rack) 

Rest 5mins 

For time-

3,000m row 

300 doubleunders 

3 mile run 

Friday (12Jan18) 

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



Every 2mins for 5rounds

4 back squats @ 80% of 1RM

6mins to complete

3 rounds 

5 deadlift 225/315

10 dumbbell thrusters 35/50

Max muscle ups (bar or ring)

Extra Credit 

3-5 rounds 

20 steps death march 

10 KB/DB bent over rows 

8-10 GHRs (sub back extensions) 

Thursday (11Jan18) 

Open* gym hours-5am-7am




* 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:


Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.