Monday (16Oct17)

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


Every 2mins for 2 rounds:

6 front squats @ 75% 

Every 90secs for 3rounds 

5 power snatches @75% 

For time-

15min AMRAP 

50 doubleunders 

15 chest to bar pull ups 

20 kettlebell swings 53/70

Extra Credit 

3-5 rounds:

5 KB windmills each side (focus on form)

12 Double KB/DB bent over row 

Saturday (14Feb17)

Open Gym Hours: 9am-noon 

Amy Birthday WOD: 9:30am & 11am 

🎁🎈Celebrate Coach Amy turning 30years old & being 30 weeks pregnant 👶 

30 & Pregnant 🤰 💪

30 min amrap of:

400m run/500m row/ or .75mile bike

1 round of-

10 pull-ups

15 push-up 

30 walking lunge


Row/bike/run again

2 rounds of- above 

Row/bike/run again 

3 rounds of- above

Etc Etc Etc 

Open Gym Lift:

Shoulder Press – 3×12 AHAP

DB lateral raise – 3×12

DB reverse fly – 3×12

DB Bicep Curls – 3×12

30sec hollow hold x5 (rest 1min) 

Friday (13Oct17) 

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


Every 2mins for 5 rounds 

6 Back squat @ 70%

Every 2mins for 2 rounds 

5 Deadlifts @ 75% 

4 rounds of: 

8-10 glute ham raises 

8-10 single leg RDLs (each leg)

(Heavier or more reps than last week) 

Extra Credit 

For time 


15 wallballs 14/20 10ft 

15 box jumps 20/24 

Thursday (12Oct17)

Open* and gym hours-5am-7am




* 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

Skill WOD 

For time-

10 rope climbs 

Open gym WOD 

Find a partner (or 2)

10each – 100m sprints (150m row) 

*Rotate until all partners are finished*

Wednesday (11Oct17) 

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


2 rounds every 2mins 

Max strict handstand push ups 

Max kipping handstand push ups 

*Minimum 10 reps*

Team WOD

Teams of 2:

50 muscle ups 

100 hang squat cleans 95/135 

150 shoulder to overhead 65/95

200 alternating pistols 

300 doubleunders

Extra Credit

3-4 rounds not for time: 

8-12 barbell bicep curls 

8-12 strict barbell press 


3-4 rounds not for time: 

15-25 GHD sit-ups 

10-15 back extensions

Tuesday (10Oct17)

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


Every 2mins for 2 rounds:

8 front squats @ 70% 

2mins for 3 rounds 

6 touch’n’go power snatches @ 70% of PS 



1000m row 

50 thrusters 35/50

30 pull ups 

* bonus points if you go unbroken* 

Extra Credit 

Work up to a 8RM sumo deadlift 

(If you are new to sumo, stay light and work on technique)


3 rounds 

overhead carry/suitcase carry 

30secs each side.

*Use a lighter KB overhead*

20x American KB swings HEAVY!!!