Wednesday (24Apr19)

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

WOD:

Work up to a 10RM

Deadlift

*may use straps*

**WITH GOOD FORM!!! Train to train another day**

For time:

3 rounds-

400m run

30 alternating DB snatches 35/50

20 box jump overs 24/28

Extra Credit

3-5 rounds

10 good mornings AHAP

15 back extensions

10-20 ghd sit ups

Tuesday (23Apr19)

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

WOD:

Work up to a 5RM hang snatch

Then

2 drop sets

5 @ 90% of 5RM

5 @ 85% of 5RM

Teams of 2:

15mins for total reps

200 doubleunders

60/80 cal bike

80 thrusters 65/95

60/80 cal row

max bar muscle ups

Extra Credit

4 rounds NFT

10 strict dips AHAP

10 double KB bent over rows AHAP

10 double KB upright row AHAP

Monday (22Apr19)

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

WOD:

40 mins to complete-

•10RM shoulder press

Then 1 drop set

10 @ 90%

•10RM back squat

Then 2 drop set

10 @ 90%

10 @ 85%

For time:

21-15-9 reps of

hang power clean 105/155

over the bar burpees (lateral)

Extra Credit

3×10 strict pull ups AHAP

Or

5×5 3-5 sec negative pull ups

Or

3×15 ring rows

Saturday (20Apr19)

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:

Work up to a

10RM bench press

Plus

2 drop set

10 @ 90%

10 @ 85%

Then

3×10 bend over rows AHAP

Team WOD:

For time-

In teams of 2-3

6 rounds of

Sled push 100ft-added weight 90/135

100meter-ish farmers carry 53/70

20 Russian KB swings 53/70

100m-ish = from fence to go fire hydrant

*relay style, each person completes the sled push then each person completes the carry then each person will complete the swings.

Teams with 3 people, when the 3rd person starts the 1st person will start the next exercise.

We will be closed on Sunday for Easter, so Sunday’s Oly’s workout with be posted Saturday if you want to complete during open gym.

Oly WOD:

Every minute on the minute for 10mins

Snatch @72.5-82.5%

Every 90secs for 8 rounds

Clean & jerk @72.5-82.5%

Every 2mins for 5rounds

3 front squat @75%

(Focus on speed)

Barbell shrugs

3×10 AHAP

Friday (19Apr19)

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

WOD:

Work up to a 5RM push press from the floor.

Every 2mins for 11 rounds (4 sets of pp/bs & 3 sets up)

Alternate between

1) 10 back squats at 90% of 10RM

2) 5 push press at 90% of 5RM

(from floor)

3) 10 strict pull ups ahap OR 5 3-5 sec negatives or 15 ring rows

Extra Credit

For time:

5 rounds-

10 alternating pistols

1 muscle ups + 5 ring dips

Scaling:

pistols=assisted, box drops, reverse lunge

MU/dips= jumping muscle up + 5 dips, 6 dips (modify as needed)

Thursday (18Apr19)

We will be closed on Sunday for Easter, so Sunday’s Oly’s workout with be posted Thursday & Saturday if you want to complete during open gym.

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 Metcom:

Every minute on the minute for 20mins:

100/150m row

5 burpees

(both movements done in the same minute)

Oly WOD:

Every minute on the minute for 10mins

Snatch @72.5-82.5%

Every 90secs for 8 rounds

Clean & jerk @72.5-82.5%

Every 2mins for 5rounds

3 front squat @75%

(Focus on speed)

Barbell shrugs

3×10 AHAP