Friday (26May17) 

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

– 

WOD:

Work up to a 3RM Jerk 

Every 90secs for 13 rounds-

1) 5 back squats @ 90% of 5RM

2) 5 push press @ 90% of 5RM

3) 10 strict pull ups AHAP or 5 3-5 sec negatives or 15 ring rows 

 *last 2 round no pull ups* 

Extra Credit 

8min AMRAP

40 doubleunders 

10 single arm KB thrusters right 35/53

10 single arm KB thrusters left 35/53 

Thursday (25May17) 

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 Metcon:

Every 2 minutes for 12 rounds (4 sets of each) 

1) 1-3 rope climbs or 3-9 laying to standing rope pulls 

2) 15m HS walk or 3-5 wall climbs or 30s-1m HS hold 

3) 50 doubleunders (scale to 25 or 10 DUs or 100 singles) 

Wednesday(24May17)

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

WOD:

EMOM 5 rounds 

5 strict ring dips AHAP

For time – 

In teams of 2 or 3 

6 (12 total) rounds of 

Sled push 100ft-added weight 90/135

200m sprint 

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

Extra Credit 

5 rounds

30sec

hollow hold 

30sec

arch hold (superman)  

Rest 30sec

Tuesday (23May17) 

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

WOD:

Work up to a 3RM hang snatch

For time:

20 burpees

30 wallballs 14/20 9/10

20 bar muscle-ups

30 wallballs 14/20 9/10

20 burpees

(20min cap) 

Extra Credit 

Work up to a 5RM snatch grip dead 

Then

2 drop sets 

5x 95%

5x 90% 

Plus

RDLs

5×5 AHAP

Monday (22May17)

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

WOD:

Work up to a 5RM push press 

Work up to a 5RM back squat 

2 drop sets 

5@95% 

10min AMRAP 

5 strict HSPUs 

10 toes to bar 

15 kettlebell swings 35/50

Extra Credit 

Strict pull ups

5×5 AHAP

Or

3-5 sec negative pull ups 

5×5

Or

Ring rows 

5×10 

Saturday (20May17) 

Open Gym: 9am-noon

Team WOD: 11:15am 

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

Lift

Bench press:

Work up to a 5RM 

Plus 

2 drop set 

5@ 95% of 5RM 

5@ 90% of 5RM 

Then 

5×5 barbell bent over row AHAP 

– 

Team WOD: 

Teams of 2- 

For time-

Teams of 2:

Run 400m together 

150 partner wallballs 14/20 10ft

Run 400m together

100 pull ups*

Run 400m together 

50 partner jump over burpees 

*one person working at a time. 

Friday (19May17) 

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

– 
WOD:

Work up to a 3RM Jerk 

Every 90secs for 13 rounds-

1) 5 back squats @ 90% of 5RM

2) 5 push press @ 90% of 5RM

3) 10 strict pull ups AHAP or 5 3-5 sec negatives or 15 ring rows 

 *last 2 round no pull ups* 


Extra Credit 

For time:

5 rounds- 

6 power snatches 75/115 

6 over the box jumps 28/32 

Thursday (18May17) 

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:

5rounds:

Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice*

**try to increase distance from last week 

Open Gym WOD:

Air bike 

10x 25cals  

Or 

Row 

10x 300m 

Rest = Work 

Or 

Alternate with a partner 

Wednesday (17May17) 

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

WOD:

EMOM 5 rounds 

5 strict ring dips AHAP

For time:

30 DB/KB overhead lunge 35/50 

100 doubleunders 

50 wallballs AHAP 9/10 

8 18ft rope climbs 

50 wallballs AHAP 9/10 

100 doubleunders 

30 DB/KB overhead lunge 35/50

Time cap: 16 minutes

Extra Credit 

5 rounds

20 sec

hollow hold 

20 sec 

arch hold (superman)  

Rest 20 sec

Tuesday (16May17) 

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

WOD:

3RM hang clean 

1 drop set 

3 @ 95% 

For time:

21-15-9 reps of:

Dumbbell/kettlebell overhead squat 35/55

Muscle ups 

(11min Cap) 

*Option to scale weight up if you like*

Extra Credit 

Work up to a 5RM clean grip dead 

Then

2 drop sets 

5x 95%

5x 90% 

Plus

RDLs

5×5 AHAP