Monday (15May17) 

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% 

5@90% 

For time:

3 rounds-

10 clean & jerks 95/135

10 burpees 

(10min cap) 

Extra Credit 

Strict pull ups

5×5 AHAP

Or

3-5 sec negative pull ups 

5×5

Or

Ring rows 

5×10 

Saturday (13May17) 

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-

30min AMRAP 

2000 row 

60 pistols 

40 hang cleans 135/225 

20 muscle ups (20 pull ups & 20dips) 

Friday (12May17)

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

WOD:

Work up to a 5RM jerk (any style)

– 

Every 2mins for 9 rounds 

Alternate between 

•10 strict pull ups AHAP 

•8 back squats @ 90% of 8RM

•8 push press @ 90% of 8RM

Extra Credit 

On the min every min for 10mins 

1) 10 unbroken deadlifts 155/225 

2) 15 unbroken wallballs AHAP* 9/10

*go as heavy as you can while staying unbroken* 

Thursday (11May17) 

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:

Air bike 

8x .5 miles 

Or 

Row 

8x 250m 

Rest = Work 

Or 

Alternate with a partner 

Wednesday (10May17) 

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

WOD:

EMOM 5 rounds 

5 strict ring dips AHAP

For time-

1200m run

Then 

12 rounds 

4 strict HSPUs 

8 C2B pull ups 

12 air squats 

– wear a vest if you have one- 

Extra Credit 

Mobility/ Recovery/ ROMWOD 

Tuesday (9May17) 

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

WOD:

3RM hang snatch 

Rest 3mins 

1 drop set 

3 @ 95% 

Jesse’s B-Day WOD

1,000m row 

50 thrusters 35/45 

32 strict pull ups 


Extra Credit 

8 RM snatch grip deadlift 

+

1 drop set 

8 @ 95% 

Plus 

3×8 RDLs AHAP 

Monday (7May17) 

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

WOD:

Work up to a 8RM push press(no drop sets)

Work up to a 8RM back squat 

Rest 3mins 

8×95%

Rest 3mins

8×90% 

12 min AMRAP 

40 doubleunders 

30 box jumps 20/24

20 burpees 

Extra Credit 

5 rounds

20 sec

hollow hold 

20 sec 

arch hold (superman)  

Rest 20 sec

Saturday (6May17) 

Open Gym: 8:30-10:30Team WOD: 10am

Enderton Strength Oly Seminar: 11am 

Lift: 

*if you want to “Lift” and do the team WOD please done before 10am*

Work up to a 8RM Bench Press 

Then

2 drop sets 

8×95% of ⬆️

8×90% of ⬆️

– 

3×8 bent over row AHAP (try to increase weight from last week) 

Team WOD

800m run (together)

100 burpees

100 tire flips 

800m run (together)

– split reps whatever way you like- 

Friday (5May17) 

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

– 

WOD:

Work up to a 5RM jerk (any style)- 

Every 2mins for 9 rounds 

Alternate between 

•10 strict pull ups AHAP 

•8 back squats @ 90% of 8RM

•8 push press @ 90% of 8RM

Extra Credit 

10min AMRAP

Cindy 

5 pull ups 

10 push ups 

15 squats 

Or 

Mary 

5 handstand push ups 

10 alternating pistols 

15 pull ups 

Thursday (4May17) 

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 WOD: 

EMOM 7mins-

Ring Muscle up complex 

1 kip swing + 1 hips to rings + 1 muscle up transitions + 1 muscle up 

(Scale to every other minute if needed) 

Modify:

Same complex on low rings with a band (minus kip swing) 

Or 

5-10 false grip ring rows 

Open Gym WOD:

For time- 

In teams of 2 

6 rounds each of 

Sled push 100ft-added weight 90/135

100m farmers carry 53/70

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

**equal rest to work if completely individual