Monday (23July18) 

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

WOD:

Every minute on the minute for 4 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

Every 90sec for 5rounds 

clean pull + hang clean + 2 split jerk @ 65-75% of 1RM Clean & Jerk 

5 rounds 

10 front rack lunges (115/175) 

40 lateral hops over bar 

Extra Credit 

4 rounds NFT 

100m overhead carry/suitcase carry*

30-60s plank hold 
*Use a lighter KB overhead*

Sunday (22July18)

Remember we will be closed Sunday because Coach Tamara L Gray & Badass Kerry Manneck will be competing at the Rocky Mountain State at the NSCA. 
Feel free to come out and watch 🙂

Saturday (21July18)

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

3×5 @ 75% w/ pause 

Close Grip Bench Press 

3×8 65% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

For time: 

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

Box jumps 20/24

Kettlebell swings 35/53

Push press 35/45

Overhead plate lunges 35/45

Doubleunders x3 

Friday (20July18)

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

– 

WOD:

Emom 5mins 

5 back squats @ 70% 

5 rounds for time:

200m med ball run 14/20

20 wall balls 14/20 9/10

10 handstand push ups 

Extra Credit 

Pistol practice-

5 rounds

30 secs right pistols

Rest 30s

30 sec left pistols 

Rest 30s
Scale: assisted pistols, box drops, reverse lunges 

Thursday (19July18)

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 8mins for 5 rounds-

15/12 cal ski erg

15 burpee box jump overs 20/24

15 GHD sit-ups 

100m farmers carry 53/70

*scale to finish around 6mins

**if you are not used to GHD sit-ups please scale the amount of reps down or sub out 2x abmat situo 

Wednesday (18July18)

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

WOD:

Every 90secs for 3 rounds 

5 hookgrip deadlifts @ 70%

– 

15min EMOM 

1) 9/12 cal bike 

2) 10-15 chest to bar pull ups 

3) 15 kettlebell swings 53/70 

– 

Extra Credit 

For time: 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank