Wednesday (19Sept18)

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

WOD:

Every min on the min for 5 mins

2 split jerks @ 65-75%

(2sec pause in dip & 2sec pause in catch)

Teams of 2 or 3-

For time-

4 rounds:

400m run

500m row

Teams of 3:

Partner 1 runs partner 2 rows partner 3 rest then partner 1 rows partner 2 rest partner 3 runs then partner 1 rests partner 2 runs partner 3 rows etc etc

Teams of 2:

Partner 1 runs partner 2 rows then partner 1 rows then partner 2 rest

Aka row always goes to rest, rest goes to run, run goes to row

Each person with row and run 4x each

Extra Credit

Practice Handstand walks

-try going max distance in 5min-

Sub: shoulder taps, holds, kick ups attempts, wall walks etc etc etc

Tuesday (18Sept18)

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

WOD:

Every 90secs for 7 rounds

Paused clean deadlift (knee/2sec)

Paused clean deadlift (contact point staying over bar/mid thigh/2sec)

Clean

Front squat

Start at 60% of 1 rep max

*try to add weight each round*

For time:

50 wallballs 14/20

30 hang power clean 105/155

15 bar muscle ups

Extra Credit

3-5 rounds

10 single leg RDLs each side

5 pistols each side*

10 Russian twists each side

*scale as needed/ add weight if you can

Monday (17Sept18)

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

WOD:

Work up to a 5RM overhead squat

For time:

10 rounds

3 unbroken touch’n’go power snatches 95/135

6 burpees

Extra Credit

3-5 rounds

5 each side KB windmills

10 each side kneeling bottoms up KB press

10 each side KB bent over row

Saturday (15Sept18)

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

10RM bench press

&

5x 8-10 DB strict press

5x 8-10 DB bent over row

4x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2:

For time-

50-40-30-20-10reps of:

alternating kettlebell snatches 53/70

goblet squat 53/70

Tire flips in & outs

-4 rope climbs after round-

*break up reps whatever way you want*

Friday (14Sept18)

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

WOD:

Every 90secs for 6 rounds

3 tempo squats 3010

Start at 50% working up

Focus on staying tight

3rounds of:

35/50 cal bike (or 25/35 row)

20 HSPUs

50 double unders

Extra Credit

Every min for 10min

1-2 muscle ups

Or

Alternating-

5 kip swings from rings & 3 banded transitions

Or

Alternating-

5 strict pull ups & 5 dips

Thursday (13Sept18)

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 Skill:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc

Open Gym WOD:

Repeat a workout you missed

OR

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD