Thursday (14Sept17)

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:

For Time:

50 ft Handstand walk (2x unbroken 25ft)

1 L-Sit Rope Climb (12ft) 

50 ft Handstand walk

2 L-Sit Rope Climb

50 ft Handstand walk

3 L-Sit Rope Climb

50 ft Handstand walk

4 L-Sit Rope Climb

50 ft Handstand walk

Time Cap: 13 mins

*ropes are measured to 15ft. Stop at approximately 12ft

Scaling-

Handstand walk: not unbroken, 1/2 distance, 5 wall climbs

L-Sit Rope climbs: less height, regular leg less, regular rope climbs, 5:1 laying to standing rope get ups 

Open Gym Metcon:

4x500m row

2x rest to work 

Wednesday (13Sept17)

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

WOD:

Sotts press 

5×5

Work up to a 

5RM overhead squat 

(from the rack)

For time-

A)

“Amanda”

9-7-5reps of

Muscle ups 

Squat Snatch 95/135

Or

B) 

“Fran-anda”

21-15-9reps of

Hang squat snatch 55/75

Pull ups 

Extra Credit 

3 – 5 rounds

30sec

hollow hold 

30sec

arch hold (superman)  

Rest 30sec

Tuesday (12Sept17)

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

WOD:

Every 2mins for 4 rounds 

3 front squats @ 87.5-90% 

Every 2mins for 3rounds 

5 split jerk @ AHAP

*try to go heavier than last week’s weight*

For time-

10 min AMRAP

5 deficit strict handstand push-ups 

5 hang squat clean 115/185 

10 alternating pistols 

30 doubleunders 
*female: 1×45 & 1×25 each side w/ abmat or 1×45 

*male: 2×45 each side w/ abmat or 1×45 & 1×25

Extra Credit 

Russian dips 

5x 7-10 reps 

(Scale:regular bar dips, bands if needed) 

Monday (11Sept17) 

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

WOD:

Extra Credit

3-4 rounds not for time: 

8-12 barbell bicep curls 

8-12 strict barbell press 

Saturday (9Sept17) 

8:00am-4pm FUNCTIONAL FITNESS CHAMPIONSHIPS

5pm-7pm OPEN GYM 

– 

Open Gym Lift

Bench press:

4×3 85% 

Then 

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 Back extensions 

Open Gym Metcon : 

Pick one you’ve missed

Friday (8Sept17) 

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

6:30-7:30pm (Open Gym) 
– 

WOD:

Every 90secs for 3 rounds 

10 back rack lunges (5 each side)AHAP 

Try to go HEAVIER THAN LAST WEEK 

Back Squat 

20x HEAVIER THAN LAST WEEK 

For time:

60 double DB/KB thrusters 35/50 or 53

60 toes to bar 

60 burpees 

Extra credit-

3-5 rounds of: 

10-15 (each side) single leg RDLs

10-15 Russian KB swings 

Thursday (7Sept17) 

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:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,     

10 kick up attempts 

Open Gym Metcon:

5 rounds 

3 rope climbs 

15/20 cals bike/row 

* less reps/height, laying to standing rope pulls

**find a partner & alternate rope climbs & row/bike 

Wednesday (6Sept17)

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 + 2 hang snatch + 1 overhead squat 

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

“Nasty Girls

3 rounds for time of:

50 Squats

7 Muscle-ups

95/135 pound Hang power cleans, 10 reps

Extra Credit 

3 – 5 rounds

30sec

hollow hold 

30sec

arch hold (superman)  

Rest 30sec

Tuesday (5Sept17) 

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

WOD:

Every 2mins for 3 rounds:

4 front squats @ 85%

Every 90secs for 3rounds 

5 power jerk @ AHAP

*try to go heavier than last week’s weight*

For time-

15-12-9 reps of 

clean & jerks 95/135

handstand push-ups 

-12min cap- 

Extra Credit

3-4 rounds not for time: 

8-12 barbell bicep curls 

8-12 strict barbell press 

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