Wednesday (16Jan19)

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

WOD:

10mins to work up to a MAX:

1 push press + 1 power jerk + 2 split jerks

For time-

50 wallballs 14/20 9/10

30 burpees

100 doubleunders

40 wallballs 14/20 9/10

20 burpee

100 doubleunders

30 wallballs 14/20 9/10

10 burpees

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

Tuesday (15Jan19)

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

WOD:

Every 90secs for 5rounds-

2 power snatch + 1 hang snatch

Start at 65% of 1RM snatch

20min AMRAP

50/35 cal bike

10 alternating overhead lunges 95/135

10 hang power cleans 95/135

5 strict pull ups

Extra Credit

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols

-doubleunders

-muscle ups

-kipping

Etc etc etc

Monday (13Jan19)

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

WOD:

Work up to a

2RM front squat

Plus

3×2 @ 90% of ☝️

For Time:

12min AMRAP

2 muscle ups

6 handstand push ups

10 goblet squats 35/53

Extra Credit

3-5 rounds

8-12 per side, single leg RDLs

8-12 per side, box drops (Controlled lower)

30 Russian twists (total)

Saturday (12Jan18)

Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

5×5 @ 72.5-82.5%

&

Narrow grip bench 5×5 AHAP

5×5 bent over row AHAP

5×5 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold (add weight if you can)

Team WOD:
For time:

50 partner wallballs 14/20

30 over your partner burpees

25 deadlifts 155/226

40 partner wallballs 14/20

25 over your partner burpees

20 deadlifts 155/226

30 partner wallballs 14/20

20 over your partner burpees

15 deadlifts 155/226

20 partner wallballs 14/20

15 over your partner burpees

10 deadlifts 155/226

10 partner wallballs 14/20

10 over your partner burpees

5 deadlifts 155/226

* Break up reps on Deadlift whatever eat you like.

Friday (11Jan18)

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

WOD:

Work up to a

3RM push press

For Time:

“Grace”

For time:

30 clean & jerks 95/135

Extra Credit

Core & Caboose

3-5 rounds

20 steps death march

8-10 GHRs (sub back extensions if needed)

15-25 GHD sit ups

Thursday (10Jan18)

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 hxxit up skills, active recovery, mobility work

Open Gym Skill:

CFPB Nutrition Challenge testers

1min AMRAP

Push ups OR HSPUs

Rest 5mins

1min AMRAP

Kipping pull ups of max jumping pull ups

Open Gym WOD:

Repeat a workout you missed

OR

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

Wednesday (9Jan18)

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

WOD:

15mins to work up to a max:

3RM back squat

“Regular” Helen Or Rowing Helen

for time:

3 rounds of

400m run/ 500m row

21 kettlebell swings 35/53

12 pull ups

Extra Credit

3-5 rounds

10-20 ring rows

10 DB bicep curls

10 DB bent over rows

Tuesday (8Jan19)

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

WOD:

EMOM 8min Snatch + hang snatch + overhead squat @ start at 50% of 1RM. Work up.

For time:

50/35 cal bike/row

25 burpee box jump overs 20/24

40/30 cal bike/row

20 burpee box jump overs 20/24

30/25 cal bike/row

15 burpee box jump overs 20/24

(20 min cap)

Extra Credit

10 mins to work on a skill

•muscle ups

•kipping •pistols

•rope climbs

•handstands

•etc

Monday (7Jan18)

WODtimes:

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

WOD:

Every minute on the minute for 5minutes

5 Back squats @ 60-70%

*focus on speed*

10min AMRAP

5 squat clean thrusters 95/135

10 push ups

25 doubleunders

Extra Credit

Booty & Obliques

3-5 rounds

8-12 per side, single leg RDLs

8-12 per side, box drops (Controlled lower)

30 Russian twists (total)

Saturday (5Jan19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

5×5 @ 75-85%

&

Narrow grip bench 5×5 AHAP

5×5 bent over row AHAP

5×5 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold (add weight if you can)

Team WOD:
In teams of 2-

1mile run together

150 wallballs 14/20 9/10

100 handstand push ups

50 chest to bar pull ups

1mile run together

*wear a weight vest if you have it

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