Thursday (7Feb19)

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 WOD:

Practice Handstand walks

-try going max distance in 5min-

Sub: shoulder taps, holds, kick ups attempts, wall walks etc etc etc

Open Gym Metcon:

AMRAP 12 minutes of:

75 doubleunders

50m farmers carry KB 53/70

25 GHD sit-ups

Scaling:

DUs: should be done in under 2mins. 40 or 15 DUs or 150 singles

GHD sit-ups: if you have little experience on the GHD. Reduce reps or sub abmat sit-ups.

ATTENTION!!!

We will be closed most of this weekend because we are hosting an event at the gym.

Saturday:

Coach Sean will be organizing a trip up the incline at 10am. I will be posting meet up details later today.

Sunday:

We will be doing a 6pm Oly class 🙂

Wednesday (6Feb19)

ATTENTION!!! We will be closed most of this weekend because we are hosting an event at the gym.

Saturday: Coach Sean will be organizing a trip up the incline at 10am. I will be posting meet up details later today.

Sunday: We will be doing a 6pm Oly class 🙂 –

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

WOD:

10mins to work up to a 5RM thruster

For time:

20 Bar Muscle ups

30 Handstand Push-ups

50 front rack lunges, alternating 95/135 800m run/1000m row/ 1.3mile bike

*25min Cap

Extra Credit

3-5 rounds

10 DB strict press

10 DB bicep curls

10 DB bent over rows

Tuesday (5Feb19)

Tuesday (5Feb19)

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

WOD:

13.1

Extra Credit 50 pistol squats 50 glute bridges (add weight if you can) 50 back extensions

Monday (4Feb19)

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

WOD:

Every 2mins for 5rounds

1 clean pull + 1 hang clean + 1 front squats + 2 split jerk @65-80% of 1RM C&J

Immediately into-

Every 2mins for 5rounds-

Clean + Enderton Front Squat Complex

•3sec pause

•double bounce

•front squat

*start at ending weight C&J complex, add weight if you like.

10min AMRAP

12 chest to bar pull ups

24 wall balls 14/20 9/10

Extra Credit

8×2 clean pull @ 120% of 1RM clean

Saturday (2Feb19)

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

3×3 @ 85%

3×2 @ 87.7-92.5

&

Narrow grip bench 8×3 AHAP

8×3 bent over row AHAP

5×3 upright row AHAP

3×15-20 banded tricep extensions

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

Team WOD

Teams of 2:

20min AMRAP-

10 burpees

10 dumbbell thrusters 35/50

10 cal row

alternate movements. Partner A does burpees, partner B does thrusters, partner A rows, partner B does burpees & so on.

Friday (1Feb19)

WODtimes:

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

WOD:

Every 90secs for 6rounds

4 Back squats @ 67.5-77.5%

*focus on speed*

For time

3 rounds-

400m run/ 500m row

25 overhead squats 65/95

20 Toes to bar

Extra Credit

3-5 rounds

20 glute bridges AHAP

20 Russian kettlebell swings AHAP

50ft suitcase carry left

50ft suitcase carry right

Thursday (31Jan19)

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:

Every 10min for 40min (4 sets):

30/40 cal Bike or Row

75ft handstand walk

20 burpees

4 rope climbs

*scale reps as needed to finish

Handstand walk- less distance, 10 wall climbs

Rope climbs- less reps, 4:1 rope get ups

Wednesday (30Jan19)

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

WOD:

10mins to work up to a

5RM t’n’g power clean

For time-

100 kettlebell swings 35/53

100 wallballs 14/20 9/10ft

75/100 cal row

100 box jumps 20/24

Extra Credit

3-5 rounds

10 DB strict press

10 DB bicep curls

10 DB bent over rows

Tuesday (29Jan19)

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

WOD:

Every 90secs for 6 rounds-

1 power snatch + 2 hang snatch

Start at 70% of 1RM snatch

4 rounds for time of:

6 Hang Power Snatch 105/155

12 Handstand push ups

50 Double Unders

Extra Credit

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols

-doubleunders

-muscle ups

-kipping

Etc etc etc

Monday (28Feb19)

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

WOD:

15 mins to work up to a 1RM Enderton Front Squat Complex

-3 sec pause

-double bounce

-front squat

20min AMRAP

1 squat clean & jerk 155/225

2 muscle ups

12/15 cal row/bike

Extra Credit

50 pistol squats (modify as needed)

50 glute bridges (add weight if you can)

50 back extensions

Subscribe to the Daily WOD via email!

Enter your email address to subscribe to the Daily WOD and receive notifications of new posts by email.

Join 3,524 other subscribers

Archives