Saturday (21Apr18)

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: 9am-noon

Lift: 10:30-11:15am 

Team WOD 11:15am 

Lift: 

Bench 

Work up to 10RM

Plus 

2 drop set 

2x 10 @ 90% of 10RM

Then 

3×10 dumbbell flys 

3×10 barbell bent over row

3×10 barbell bicep curls 

3×10 DB press 

Maupin

Teams of 2-

4 rounds for time of:

Run 800 meters (sub 1000m row) 

49 push-ups

49 sit-ups

49 squats

 One person working at a time. 

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Friday (20Apr18) 

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

– 

WOD:

Every 2:00 for 11 rounds (4 sets back squats/push press & 3 sets pull ups) 

Alternate between 

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 strict pull ups AHAP

Extra Credit 

Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 bar facing burpees

3 snatches 115/165 

Thursday (19Apr18) 

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

Open Gym WOD:

Riley

For time:

Run 1.5 miles

150 burpees

Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Wednesday (18May18)

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

– 

WOD:

Work up to a 5RM Front Squat

+

2 drop sets

2×5 x 90% @ 5RM 

For time:

7-5-3reps of:

Thrusters 115/175

Muscle ups 

Extra Credit 

For time-

1 mile run

Tuesday (17Apr18)

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

WOD:

5RM hang clean 

For time-

Teams of 2:

50 strict handstand push ups 

100 cal bike 

100 toes to bar

100 cal row 

300 doubleunders 

(30min cap) 

Extra Credit 

3 rounds NFT-

10 high box jumps 

15 back extension 

1 min plank hold 

Monday (16Apr18) 

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

WOD:

10RM back squat (heavier than last week) 

+

2 Drop set 

10 @ 95% of 10RM 

10 @ 90% of 10RM 

10RM push press (heavier than last week) 

+

1 Drop set 

10 @ 90% of 10RM

For time 5 rounds 

5 deadlifts 185/275 

10 burpees 

Extra Credit 

3×10 strict pull ups AHAP

Or

5×5 3-5sec negative pull ups 

Or 

3×15 ring rows 
AND 
3×10 strict dips AHAP

Or

5×5 3-5sec negative dips 

Or 

3×10 push ups 

Saturday (14Apr18)

9am-10:30am Open Gym

11am-6pm Enderton Seminar

Open Gym Lift:
•Work up to a 10RM deadlift 

•2×10 RDLs @ 70% of 10RM DL

•3×10 push press @ 90% of 10RM (or 70% of 1RM)

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

•3×10 DB press 

Friday (13Apr18)

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

WOD:

Every 2mins for 6 rounds (3 sets of each) 

Alternate between 

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

Work up to a 

10RM bench press

Plus 

1 drop set 

10 @ 90% of 10RM

Then

3×10 bend over rows 

Extra Credit 

For time:

3 rounds-

20 burpees

15 toes to ring 

10 clean & jerks 95/135

Thursday (12Apr18) 

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-

 4 rounds for time-

400m

30 air squats

10 handstand push ups 

2 rope climbs 

*wear a weight vest if you have one*

** scale- no vest , regular push ups, 5:1 rope get ups 

Wednesday (11Apr18)

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

WOD:

Work up to a 5RM Front Squat

+

1 drop set

5 x 90% @ 5RM 

For time:

50 doubleunders

10/15 cal bike 

20 thruster 95/135

50 doubleunders 

15/20 cal bike 

25 thrusters 75/115 

50 doubleunders 

20/25 cal bike

30 thrusters 45/65

Extra Credit 

3 rounds NFT-

10 high box jumps 

15 back extension 

1 min plank hold 

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