Tuesday (9Oct18)

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

WOD:

Every 90secs for 5 rounds

•2 sec pause at knee clean

•Jerk (pause in dip/ pause in catch)

@70%-80% of clean & jerk

10min AMRAP

15 deadlifts 155/225

10 over the bar burpees

5 bar muscle ups

Extra Credit

3-5 rounds

8-10 single leg RDLs each side

5 pistols each side*

15 Russian twists each side

*scale as needed/ add weight if you yet

Monday (8Oct18)

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

WOD:

Work up to a 1RM overhead squat

“Isabel”

For time:

30 power snatches 95/135

Extra Credit

3-5 rounds:

10 barbell strict press

10 barbell bent over rows

10 barbell bicep curls

10 barbell upright rows

Saturday(6Oct18)

Open Gym 9am-noon

Hero WOD: 11:15am

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

Lift:

Bench press

8RM bench press

+

2×8 @ 90% of 👆

&

4x 8-10 DB strict press

4x 8-10 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2

12min AMRAP

200m run

20 DB snatch 35/50

10 pushups

Then

For time

100 burpees

100 partner med ball sit-ups 14/20

100 air squats

100 pull ups

1 mile run (together)

*first part: alternate each movement. second part: split reps whatever way you want except run (run together)

&

4x 8-10 DB strict press

4x 8-10 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2

12min AMRAP

200m run

20 DB snatch 35/50

10 pushups

Then

For time

100 burpees

100 partner med ball sit-ups 14/20

100 air squats

100 pull ups

1 mile run (together)

*first part: alternate each movement. second part: split reps whatever way you want except run (run together)

Friday (5Oct18)

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

WOD:

EMOM 5mins

2 paused back squats 3secs @75%

Then max reps (no pause) @75%

28minute EMOM:

1st round: 100/150m row of 12/15 cal bike

2nd round: 20 kettlebell swings 35/53

3rd round: 15 box jumps 20/24

4th round: 10 alternating pistols

Extra Credit

5min AMRAP

Muscle ups

Or

5 rounds NFT

5 kip swings from rings & 5 banded transitions & 5 dips (add weight if you can)

Or

5 rounds NFT

5 strict pull ups & 5 dips or 5 push ups

Thursday (4Oct18)

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 WOD:

For time:

6 rounds-

50m farmers carry 53/70

*Rest 30secs between rounds*