Friday (18Aug17)

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

WOD:

Every 90secs for 3 rounds 

12 back rack lunges (6 each side)AHAP 

HEAVIER THEN LAST WEEK 

*suggested weight 45-55% of BS

Back Squat 

20x 55-65%

HEAVIER THEN LAST WEEK 

For time-

10 rounds 

3 squat cleans 125/185 

10 wallballs 14/20 9/10ft 

Extra credit

3-5 rounds of: 

10-15 (each side) single leg RDLs

10-15 Russian KB swings 

Thursday (17Aug17) 

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 Metcon

For time:

2 rounds:

1000m row 

800m run 

150 doubleunders*

*scale: 75,  40, 20 doubleunders or 450 singles  

Wednesday (16Aug17) 

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

10min EMOM

Pick A,B,or C based on skill level

A) 

1-4 muscle ups 

-record total reps 

Or

B) 

Odd min: 5 ring kip swings 

Even min: 1-3 jumping muscle ups 

Or

C) 

Odd min: 5 dips 

Even min: 5-10 unbroken pull ups*

*use bands as needed*

Team WOD

Teams of 2:

5 rounds (10 total) 

15 Tire flips  

200m Farmer’s carry 53/70

-Alternate each movement- 

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings 

Tuesday(15Aug17)

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

WOD:

Snatch grip Sotts press 

5×5

Every 90secs for 5rounds-

1 snatch + 3 overhead squats 

*Start at 50% of 1RM snatch. Work up*

For time-

10 bar muscle ups

20 deadlifts 185/225 

30 cals row/bike 

40 bar facing burpees 

30 cal row/bike 

20 deadlifts 185/225 

10 bar muscle ups 

Extra Credit 

Ring dips 

5×10 AHAP 

Monday (14Aug17) 

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 
WOD:
Every 2mins for 3 rounds:
6 front squats @ 70% 

Every 90secs for 3rounds 
5 push press @ AHAP

For time- 
21 DB/KB thrusters 35/50 or 53
21 toes to bar
15 DB/KB thruster 35/50 or 53
15 toes to bar 
9 DB/KB thruster 35/50 or 53
9 toes to bar 

Extra Credit
3-4 rounds not for time: 
5 Turkish get ups, left 
5 Turkish get ups, right 
10-15 (each side) single arm KB row 
*try to increase load from last week*

Saturday (12Aug17) 

Open Gym 9am-noon

Team WOD 11:15am 

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

– 

Lift

Shoulder press:

Work up to a 1RM

Bench Press 

Work up to a 1RM

Then

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 GHD sit ups 

Team WOD 

Teams of 2: 

Complete as many rounds as possible in 12 mins of:

10 dumbbell snatch alternating 35/50 

15 push ups 

20 GHD sit ups

Rest 5mins 

Complete as many rounds as possible in 12 mins of:

10 Pull-ups

15 Kettlebell swings 35/53

20 doubleunders 

*alternate each movement 

Friday (11Aug17) 

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

– 

WOD:

15mins to work up to

1RM jerk 

Every 90secs for 3 rounds 

12 back rack lunges (6 each side)AHAP 

*suggested weight 40-50% of BS

Back Squat 

20x 50-60% 

7min AMRAP

7 burpees 

200m run 

Extra credit-

3-5 rounds of: 

10-15 (each side) single leg RDLs

10-15 Russian KB swings 

Thursday (10Aug17) 

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:

3 rounds every 2mins 

Max strict handstand push ups 

Max kipping handstand push ups 

(scale: max partner assisted strict then kipping, max strict press + push press @ 75% of shoulder press) 

Minimum 7 total reps 

Open Gym WOD:

Air bike 

8x .5 miles 

Or 

Row 

8x 250m 

Rest = Work 

Or 

Alternate with a partner 

Wednesday (9Aug17) 

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

WOD:

10min EMOM

Pick A,B,or C based on skill level

A) 

1-3 muscle ups 

-record total reps 

Or

B) 

Odd min: 5 ring kip swings 

Even min: 1-3 jumping muscle ups 

Or

C) 

Odd min: 5 dips 

Even min: 5-10 unbroken pull ups*

*use bands as needed*’

Teams of 2: 

For time- 

100 pull ups 

40 dumbbell squat cleans 35/50 

80 toes to bar 

30 dumbbell squat cleans 35/50

60 cal row/air bike 

20 dumbbell squat cleans 35/50 

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings 

Tuesday (8Aug17)

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

WOD:

Snatch grip Sotts press 

5×5 

Work up to a

1RM overhead squat 

4 rounds for time of:

Run 400 meters

24 squats

12 burpee box jump overs 20/24 

*wear a vest if you got it 14/20lbs*

Extra Credit 

Ring dips 

5×10 AHAP 

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