Saturday (10Nov18)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

3RM bench press

+

3x 2-3 @ 90% of ?

&

5x 4-6 DB strict press

5x 4-6 DB bent over row

3x 10 lateral DB raises

3×15 ring rows

Team WOD

Teams of 2

For time:

3 rounds-

8 rope climbs

30 DB clean & jerks 35/50

40 over your partner burpees

50 partner pistols

Friday (9Nov18)

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

WOD:

Work up to a 10RM strict press

then do

Back Squat

20x 50-60%

3 rounds

400m run/500m bike/.7mile bike

20 deadlift 135/185

40 doubleunders

Extra credit

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

10-15 barbell roll outs

Thursday (8Nov18)

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

Wednesday (7Nov18)

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

WOD:

Teams of 2:

35 min AMRAP-

partner A does:

100m Farmer Carry 53/70

While

partner B does:

15 wall balls 14/20 9/10ft

10 hang power snatches 65/95

3 muscle ups

When partner A is done they will start where partner B left off and partner B will start the carry.

Extra Credit

5min accumulative plank hold

-Everytime you break do 10 GHD sit-up (scale: abmat sit-ups)

Tuesday (6Nov18)

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

WOD:

Work up to a

5RM touch ‘n’ go power clean & power jerks

For time-

15-12-9 reps of

clean & jerks 95/135

handstand push-ups

-12min cap-

Extra Credit

For time:

30 strict ring dips

(Scale: assisted ring dips, bar, banded bar or 45 push ups)

Monday (5Nov18)

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

WOD:

EMOM 10mins

3 front squats w/ a 3sec pause on the first rep

-start at 50% of 1RM front squat & work up

For time:

3 rounds-

40 goblet squats 35/53

20 burpee box jump overs 20/24

15 chest to bar pull ups

Extra Credit

3-5 rounds

20 alternating lunges (front rack)*

5 high box jumps

15-25 GHD sit ups

*increase weight from last week.

Saturday (3Nov18)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

4RM bench press

+

3x 3-4 @ 90% of ?

&

5x 4-6 DB strict press

5x 4-6 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2-

20min AMRAP

1 person rows 250m or run 200m

while

the other person does 7 power cleans 95/135 & 7 burpees

Switch

Friday (2Nov18)

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

WOD:

Work up to a 2RM back squat.

Then

Drop down to 80% of 2RM and do max reps

WOD

For time:

Teams of 2-

70/85/100 assault bike cal

50 handstand push up

50 alternating dumbbell snatches 35/50

50 bar muscle ups

50 alternating dumbbell snatches 35/50

50 handstand push up

70/85/100 assault bike cal

*One person working at a time*

Extra Credit

5 rounds NFT

100m KB overhead/suitcase carry*

30-60s Chinese plank hold

*switch arms after 50m

Thursday (1Nov18)

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:

12x

Pick one-

250m ski erg

250m row

200m run

.3 mile assault bike

*equal work to rest

*find a friend to do if with you