Saturday (16June18)

Open Gym 9am-noon

Team WOD 11:15am 

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

– 

Open Gym Lift:

•Work up to a 2RM deadlift 

•3×2 deadlifts @ 85% of 3RM

•3×5 RDLs @ 55% of 2RM

•Work up to a 2RM bench press 

Plus 

3 drop set 

3×2 @ 90% of 2RM

Then 

5×5 barbell bent over row

5×5 DB press

3×10 dumbbell flys 

3×10 barbell bicep curls 
– 

Team WOD

For time-

Teams to 2-

42 pull ups 

42 DB thrusters* 

400m run (together)

30 pull ups 

30 DB thrusters 

400m run (together)

18 DB thrusters 

18 pull ups 

*choose your own weight

Friday (15June18)

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

5:30pm, 6:30pm 

WOD:

Work up to a 2RM jerk 

Every 90secs for 12 rounds-

1) 3 back squats @ 90% of 3RM

2) 3 push press @ 90% of 3RM

3) 5 strict pull ups AHAP

Extra Credit

For time: 

5 rounds 

15 deadlifts 115/175 

20 push ups 

Thursday (14June18) 

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

For time: 

100 ft Handstand walk

10x 20ft shuttle run 

80 ft Handstand walk

8x 20ft shuttle run 

60 ft Handstand walk

6x 20ft shuttle run 

40 ft Handstand walk

4x 20ft shuttle run 

20 ft Handstand walk

2x 20ft shuttle run 

*scaling- 
Handstand walk: less distance, bear craw 

Wednesday (13June18) 

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

WOD 

Work up to a 2RM front squat 

Plus 3 drops sets 

3×2 @ 90% 

 30min EMOM

1) 7/9 cal bike 

2) 10-15 wallballs 20/25lbs 9/10ft 

3) 10 front rack lunges 75/115 (5 each side)

4) 40 doubleunders 

Extra Credit

Weighted pistols

5×10 (5L/5R)

*scale: no weight, assisted pistols, box drops 

Tuesday (12June18) 

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

WOD:

Work up to a max clean + hang clean 

For time-

3 rounds:

400m run

30 dumbbell snatches 35/50 

15 chest to bar pull ups 

Extra Credit 

3-5 rounds NFT-

5 high box jumps 

15 back extension 

1 min plank hold 

Monday (11June18) 

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

WOD:

Work up to a 3RM push press 

&

Work up to a 3RM back squat 

Then

2×3 back squat @ 90% of 👆

For time: 

5 rounds-

5 unbroken touch ‘n’ go clean&jerks 95/135 

10 over the bar burpees (lateral) 

– 

Extra Credit:

Max set of strict pull ups (no weight) 

Then 

5×3 strict pull ups AHAP
Or
5×5 3-5sec negative pull ups 
Or 

5×10 ring rows (increase difficulty) 
AND 
Max set of dips pull ups (no weight) 

Then 

5×3 strict dips AHAP
5×5 3-5sec negative dips 
Or 
5×8 push ups (increase difficulty) 

Saturday (9June18)

Open Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift:

•Work up to a 3RM snatch deadlift 

•4×5 snatch grip RDLs @ 60% of 3RM 

•5×3 push press @ 90% of 3RM push press 

•5×5 DB press

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

Team WOD:

Teams of 2:

For time-

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

Kettlebell swings 53/70

Tire flips 

Tire in & outs

-between ever round do 6 rope climbs- 
*break up reps whatever way you want*

Friday (8June18)

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

WOD:

Work up to a 2RM split jerk

Every 90secs for 10 rounds-

•5 strict pull ups AHAP 

•3 back squats @90% of 3RM

(5 sets of each)

•Work up to a 3RM bench press 

Plus 

Super set

5 bent over row AHAP

3 @ 90% of 3RM 

5 bent over row AHAP

3 @ 90% of 3RM 

5 bent over row AHAP

Extra Credit

For times

21-15-9 reps of: 

Kettlebell snatches, left 35/53

Kettlebell snatches, right 35/53

Handstand push-ups*

(all reps left than all reps right) 

*scale: less ROM, box assisted, or push ups. 

Thursday (7June18)

Open* and 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:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,     

10 kick up attempts 

Open Gym Metcom:

10 rope climbs 15ft 

80/100 cals assault bike  

5 rope climbs 15ft 

40/50 cals assault bike  

*scale: 1/2 height, 1/2 reps, 5:1 rope get ups

Wednesday (6June18)

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

WOD 

Work up to a 2RM front squat 

Plus 2 drops sets 

2×2 @ 90% 

For time- 

In teams of 2 or 3 

6 rounds each of:

Sled push 100ft-added weight 90/135

100ft farmers carry 53/70*

*relay style, each person completes the sled push then each person completes the carry (one person working at a time) 

-teams of 3 a person will push and carry at the same time-

*5 burpee penalty each for entire team

if kettlebells are put down*

Extra Credit

Weighted pistols

5×10 (5L/5R)

*scale: no weight, assisted pistols, box drops 

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