Monday (23Oct17) 

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

WOD:

Every 90secs for 4 rounds- 

5RM touch ‘n’ go power clean @70% of 1RM PC 

15-12-9 reps of

bar muscle ups 

DB thrusters 35/50

50 doubleunders (after every round) 

Extra Credit 

Sumo Deadlift 

3×5

Start at a moderate weight work up in sets

Then 

4 rounds not for time: 

100m farmers carry 53/70 

(Measure 10m course inside) 

10 strict pull ups 

Saturday (21Oct17)

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:

Incline Bench Press 

3×12 AHAP

DB Incline Bench Press

3×12 AHAP 

Banded Tricep Extension  

3×20 AHAP

DB/KB Rows 

3×20 AHAP

Team WOD– 

Teams of 2: 

200 cal row 

80 Hang Squat Snatch 75/115 

160 Push ups 

80 Muscle Ups*
*sub 2x pull ups 

Friday (20Oct17) 

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

WOD:

Every 2mins for 5 rounds 

5 Back squat @ 75% 

Work up to

5 deadlifts @ 80% 

3 rounds-

20 step death march AHAP

10-12 good mornings AHAP 

Extra Credit 

For time 

3 rounds 

500m row 

15 front squats 115/175 

15 box jumps 24/30 

Thursday (19Oct17) 

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 Skill:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • etc etc etc 

Open Gym WOD:

Repeat a workout you missed 

OR 

A low, slow 2000m row plus ROMWOD

Wednesday (18Oct17) 

WODtimes:

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

WOD:

Pistol practice

In teams of 3-

10x100m relay sprint 

(10 each ) 

4 rounds 

30sec

hollow hold 

30sec

arch hold (superman)  

Rest 30sec

Extra Credit 

For time:

10 Rope Climbs 

*scale: 1/2 reps, 5:1 rope get ups 

Tuesday (17Oct17)

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

WOD:

12 mins to work up to a 

5RM touch ‘n’ go power clean & power jerk 

30min EMOM

Every round starts with: 

4 Burpee bar facing burpees 

Min 1: 6 strict handstand push ups 

Min 2: 8 toes to bar

Min 3: 4 thrusters 105/155

Extra Credit 

Work up to a 6RM sumo deadlift 

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

Then 

4 rounds 

•overhead carry/suitcase carry 

30secs each side.

*Use a lighter KB overhead*

•30-45sec plank hold 

Monday (16Oct17)

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


WOD:

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

Then

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 –

WOD:

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 

8rounds-

15 wallballs 14/20 10ft 

15 box jumps 20/24 

Thursday (12Oct17)

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

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*

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