Friday (10Aug18) 

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

WOD:

Every 1:45 for 5 rounds 

3 Back Squats @ 82.5-90% 

For time-

21-15-9 reps of:

Hang squat clean DB thurster*

Handstand push ups 

50 doubleunders 

*choose your own weight/ sub kettlebells if needed 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups 

Thursday (9Aug18) 

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 WOD

Complete as many rounds as possible in 12 minutes of:

Run 200 meters*

50-ft. handstand walk**

30sec handstand hold 
*try the Assault runner if you can. 

** scale: less distance, 5 wall climbs, 2x distance bear crawl 

Wednesday (8Aug18)

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

– 

WOD:

15mins to work up to a 

3RM hookgrip deadlift 

(more than 80% of 1RM) 

– 

For time- 

5 rounds each of: 

Row 300m 

20 kettle bell swing 53/70 

10 chest to bar 

Waterfall behind your partner 

– 

Extra Credit 

For time: 

4-5 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*

Tuesday (7Aug18)

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

WOD:

Every 2mins for 5 rounds: 

Enderton front squat complex

– 3 sec pause 

– double bounce 

– front squat 

@ 75%-85% of your front squat max 

For time:

50/70 cal bike 

60 stationary overhead DB lunges 35/50*

50 box jump overs 20/24

40 toes to bars 

30 handstand push ups 

20 bar muscle ups 

20min time cap

*alternate hand every 5reps 

Extra Credit 

4-5 rounds not for time: 

3-4 Turkish get ups, left 

3-4 Turkish get ups, right 

8-10 (each side) single arm KB row 

*increase weight from last week*

Monday (6Aug18) 

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

– 

WOD:

Every minute on the minute for 4 rounds 

2-4 strict muscle ups 

Or 

2-4 strict assisted muscle ups 

Or

7-10 chin ups + 7-12 push ups 

Emom for 5 rounds 

1 snatch pull + 1 hang snatch + 1 snatch

@70-80% of 1RM snatch 

For time

5 rounds

10 burpees 

20 overhead squats 35/45

Extra Credit 

4 rounds NFT 

100m single arm DB farmers carry 

30-60s plank hold