Wednesday (22Nov17)

Holiday Schedule 

Nov 22nd – 

Open Gym 5am

WOD times 6am & 11am

Open Gym 4pm-6pm

Thanksgiving-

Open Gym 6am

Special WOD 7am 
Nov 24th –  

Open Gym 6am

Open Gym 4:30-7:30pm
WOD– 

Teams of 2- 

25 Minute AMRAP

20 Calorie Row

2 Rope Climbs

15 Handstand push ups 

*one person working at a time* 

Extra Credit 

Work up to a 3RM touch’n’ go snatch (any style) 

Tuesday (21Nov17)

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

WOD:

Work up to a 5RM front squat 

Then 

Every 2mins for 3 rounds 

2-3 front squats @ 5RM weight 

Happy Birthday Coach Didi!!!

27/40 cal Assault bike

21 overhead squats 75/115 

11 bar muscle ups 

90 doubleunders 

11 bar muscle ups 

21 overhead squats 75/115

27/40 cal Assault bike 


Extra Credit 

For time:

50 alternating pistols*

*scale as needed 

Monday (20Nov17)

Thanksgiving Schedule-Nov 22nd – 6am & 11am

Thanksgiving – 7am

Nov 24th – 4:30-7:30pm Open Gym 

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

WOD:

Work up to a

3RM touch n go clean & jerk (any style) 

3 rounds for time of:

10 clean & jerks 95/135 

50 wall-ball shots 14/20, 10ft 

Extra Credit 

Sumo Deadlift 

3×5 @ 70% (focus on speed off the floor) 

4 rounds NFT

10 strict pull ups AHAP

10 strict dips AHAP

Saturday (18Nov17) 

Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press 

3×8 75% of 1RM BP
Close Grip Bench Press 

3×8 65% of 1RM BP
DB Bench 

3×8 AHAP 
3 rounds-

20 Band Tricep Extensions 

8 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

teams of 2

10 rounds-

15/20 cal bike 

20 wallballls 14/20 10ft

15 push ups 

*alternate movements with your parenter

Friday (17Nov17)

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

WOD:

Work up to a 3RM Deadlift
(No bouncing, no dropping) 

Every 90secs for 5rounds-

3 back squats

-start at 70%

*you can go up in weight but focus on speed. NO GRINDING*

For time-

35/50 cal bike 

Extra Credit 

4 rounds NFT-

10 barbell RDL AHAP

Rest 1min 

1 min plank hold (add weight if you can)

Rest 1min 

Thursday (16Nov17) 

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: 

Every 10min for 40min (4 sets):

30/40 cal Bike or Row 

75ft handstand walk 

20 burpees 

4 rope climbs 
*scale reps as needed to finish 

Handstand walk- less distance, 10 wall climbs 

Rope climbs- less reps, 4:1 rope get ups 

Try alternating between rowing & biking