Saturday (4Aug18)

Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press

5×2 @ 85% w/pause 

Close Grip Bench Press 

3×4-5 75% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
3 rounds-

10 DB bent over rows

10 DB upright rows

Team WOD:

 Teams of 2-

3 rounds 

30 tire flip in & outs 

200m farmers carry 53/70 & 400m run

20 stone 2 shoulder 70/115 

200m farmers carry 53/70 & 400m run 

*split reps whatever way you like. One person runs while the person carries, switch each set*’

Friday (3Aug19)

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

WOD:

Every 2mins for 4 rounds 

4 back Squats @ 80%

3rounds for time:

20 push ups 

30 wallballs 14/20 9/20

50 doubleunders 

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 

5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10-15 ring rows 

10-15 box dips 

Thursday (2Aug18)

Open* gym hours-5am-7am

9am-10am

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:

10-15mins handstand work

*walking

*free standing 

*handstand push-ups 

*wall kick ups 

Open Gym Metcon:

Record total time

8 x 400m 

Rest 90secs between runs

Wednesday (1Aug18)

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

WOD:

Every 90secs for 3 rounds 

3 hookgrip deadlifts @ 80% 

– 

For time-

1000 m row

60 alternating kettlebell snatches 35/54

40 burpee box jump overs 20/24

– 

Extra Credit 

For time: 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*

Tuesday (31July18)

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

WOD:

Every 90secs for 5 rounds: 

Enderton front squat complex

– 3 sec pause 

– double bounce 

– front squat 

@ 75% of your front squat max 

“Mary”

20min AMRAP

5 handstand push ups

10 alternating pistols 

15 pull ups

Extra Credit 

4-5 rounds not for time: 

4 Turkish get ups, left 

4 Turkish get ups, right 

8-10 (each side) single arm KB row 

*increase weight from last week*

Monday (30July18) 

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

– 

WOD:

Every minute on the minute for 5 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

Emom for 5 rounds 

1 snatch pull + 1 hang snatch + 1 overhead squat 

@70-80% of 1RM snatch 

Teams of 2 to 3:

10 min AMRAP

Cals on the assault bike

Switch every 20cals 

Extra Credit 

4 rounds NFT 

100m single arm DB farmers carry (switch halfway) 

30-60s plank hold 

Saturday (28July18) 

Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press

3×3 @ 80% w/pause 

Close Grip Bench Press 

3×6 70% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

25 Minute AMRAP

15/20 cal row 

2 rope climbs 

20 alternating DB snatch 35/50
partner A rows, then partner B rope climbs, then partner A DB snatches, then partner B row and so on and so on. 

Friday (27July18) 

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

– 

WOD:

Every 90secs for 4 rounds 

6 back Squats @ 75%

“Freddy’s Revenge

5 Rounds for Time

5 Shoulder to overhead 135/185

10 Burpees

Extra Credit 

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips 

Or

B) 
5 rounds 

5 false grip ring rows

5 MU transitions feet on ground 

5 dips 

Or

C) 

5 rounds 

10 ring rows 

10 push ups 

Thursday (26July18)

  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:

2 rounds for time: 

500m ski erg 

50ft handstand walk 

500m row 

50ft handstand walk 

1 mile Bike 

50ft handstand walk
Scale: HSW- less distance, 10 wall climbs per, bear crawl 

Wednesday (25July18) 

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

– 

WOD:

Every 90secs for 3 rounds 

5 hookgrip deadlifts @ 75% 

– 

4 rounds for time of:

10 Hang Power Snatch 95/135 

15 Toes to bar 

35 Doubleunders 

– 

Extra Credit 

For time: 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

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