Wednesday (12Dec18)

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

WOD:

10mins to work up to a

10rep touch & go squat clean

Teams of 2:

Three rounds for time of:

70/85/100 Calories of Assault Bike

50 Russian Kettlebell Swings 53/70

20 Wall walks

Extra Credit

For time-

Teams of 2:

10 legless rope climbs (15ft)

*scale: less height, use legs, 5:1 rope get ups

Get Gymnasty!!!!

Tuesday (11Dec18)

WODtimes:

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

WOD: Work up to a 3RM touch n go squat snatch Then 10 t’n’g squat snatches @60-70% of ☝️

15mins AMRAP

10 overhead squats 115/175 5 bar muscle ups

50 doubleunders

Extra Credit

3-5 rounds-

10-12 DB lateral raise

10-12 DB reverse fly

10-12 DB bicep Curls

10-12 DB bent over row

AKA sexy/strong shoulders & back

Monday (10Dec18)

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

WOD:

Work up to a 3RM strict press

then do

Back Squat

20x 67-77%

(More than last week)

3 rounds for time:

30 alternating DB snatches 35/50

20 over the dumbbell burpees

Extra credit

3-5 rounds of:

10 single arm suitcase deadlifts each side (Use kettlebells OR farmers carry handles)

20 alt. front rack lunges

30-60sec side plank each side

Saturday (8Dec18)

Open Gym: 9am-noon

Team WOD: 11:15am

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

Lift:

Bench Press

3×15 @ 55-65%

&

Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Team WOD:

AMRAP 20 mins-

5 strict handstand push ups

10 cal row

15 unbroken wallballs 14/20

*alternating movements. Partner A does HSPUs, partner B rows, partner a does wallballs, partner B does HSPUs and so on.

Friday (7Dec18)

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

WOD: Work up to a 5RM front squats w/ a 3sec pause on the first rep Plus 2×4-5 @ 90% of ☝️

For time:

2 rounds

800m rum/ 1.5m bike/ 1000m row

25 deadlift 155/225

20 strict pull ups

Extra Credit

Super set 4 rounds

10 each side DB bent over row

10 each side single leg RDL

10 each side single leg glute bridge (add weight)

Thursday (6Dec18)

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

“Weston”

Five rounds for time of:

Row 1000 meters

200 meter Farmer carry, 35/50lb dumbbells

35/50 dumbbell Waiter walk, 50 meters, Right arm

35/50 pound dumbbell Waiter walk, 50 meters, Left arm