Thursday (22June17) 

Open* gym hours-6am-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 WOD:

EMOM 7min-

1-4 bar muscle ups 


Open Gym Metcon:

Record total time:

Run/air bike/row 

800/2400/1000m x2

Rest 3mins between runs
Run 400/1200/500m  x2

Rest 2mins between runs

Run 200/600/250m  x3

Rest 1mins between runs

Wednesday (21June17) 

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

– 

WOD:

10 mins to work up to a 1RM weighted dip+ a max set of strict dips 

 –

Modified: find the smalliest band you can get 1 strict dip with and then the smalliest band (or modification) you can do 10 with 

20mins to work up to a 1RM clean & jerk then clean 

Grace 

For time-

30 clean & jerk 95/135 

Extra Credit4 rounds 

Super set 

10-12 kettlebell strict press

10-12 kettlebell bent over row

Tuesday (20June17) 

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

WOD

Every 90secs 

Snatch

3×1 @ 75%

2×1 @ 80%

2×1 @ 85% 

2×1 @ 90%

3×1 @ 95%+ 

For time-

“Annie”

50-40-30-20-10 reps of

Doubleunders 

Sit ups

Extra Credit 

Super set 

3x 10-15 single leg RDLs 

3x 10-15 back extensions 

3x 1min plank hold 

Monday (19June17) 

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

WOD:

10 mins to work up to a 1RM weighted pull up + a max set of strict 

Modified: find the smalliest band you can get 1 strict pull up with and then the smalliest band you can do 10 with 

15 mins to work up to a 1RM push Press

Fran

For time-

21-15-9reps 

Thrusters 65/95

Pull ups 

Extra Credit

Mobility/ ROMWOD 

Saturday (17June17)

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:

5×60%

3×70% 

2×80%

1×85%

1×90%

3 attempts at a 1RM 

5×3 bent over row

– 

Team WOD

“Team Cindy”

5rounds of each 

1 team does as many rounds of “Cindy” as possible 

5 pull ups

10 push ups 

15 squats 

While 

Other team runs 400m 

Switch. 

Friday (16June17) 

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

WOD:

Work up to a 2RM jerk 

Then 

Every 90secs for 5 rounds 

1) 2 jerks @90% of 2RM

2) 10 strict pull ups AHAP 

Every 2 mins for 7 rounds 

2 back squats @ 90% of 2RM

Extra Credit 

For time: 

4 rounds 

10 single arm overhead squats left 35/55

10 single arm overhead squats right 35/55

40 doubleunders 

Thursday (15June17) 

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

50cals air bike/ rower 

5 Rope Climbs* 

40 cals air bike/ rower 

4 Rope Climbs 

30 cals air bike/ rower 

3 Rope Climbs 

20 cals air bike/ rower 

2 Rope Climbs 

10 cals air bike/ rower 

1 Rope Climb

*3 laying to standing rope pulls per climb 

Wednesday (14June17) 

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

WOD:

Muscle up practice

EMOM 5 rounds 

5 strict ring dips AHAP

-try a strict muscle into 5 dips/ try adding weight-

5 rounds for time of:

400 meter run

15 hang power snatches 65/95

-25min cap-

Extra Credit 

5 rounds

30sec

hollow hold 

30sec

arch hold (superman)  

Rest 30sec

Tuesday (13June17)

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

WOD

Work up to a 2RM clean 

For time-

3 rounds 

10 squat cleans 95/135 

20 box jumps 20/24 

Extra Credit 

Work up to a 3RM clean deadlift 

-3@95%

-3@90% 

Monday (12June17) 

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

WOD

Work up to a 2RM push press 

&

Work up to a 2RM back squat 

Then

2×2 back squat @ 90% of 👆

10mins AMRAP 

3 bar muscle ups 

6 strict handstand push ups 

8 alternating pistols 

-scale up: wear a vest 14/20lbs-


Extra Credit 

Strict pull ups 

5×5 AHAP