Tuesday (21May19)

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

WOD:

Work up to a 3RM hang clean (below the knee)

Plus 2 drop sets

3 @95% of 3RM

3 @90% of 3RM

Teams of 2:

4 rounds each:

1 min AMRAP cal row

1 min AMRAP DB thrusters

1 min AMRAP burpees

1 min rest

*partner A rows while partner B thrusters then switch (B rows & A thrusters) then A & B burpee at the same time.

Extra Credit

3-5 rounds NFT

15-20 GHD sit-ups

15-20 back extensions

30-60sec side plank each side

Monday (20May19)

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

WOD:

Work up to a 5RM push press

1 drop set

5@90%

Work up to a 5RM back squat

2 drop sets

5@90%

5@90%

7min AMRAP

7 toes to bar

14 pistols alternating

Extra Credit

5×5 strict pull ups AHAP

Or

5×5 3-5secs negative pull ups

Or

5×15 ring rows (increase difficulty)

AND

5×5 strict dips AHAP

Or

5×5 3-5sec negative dips

Or

5×10 push ups

Friday(17May19)

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

WOD:

Every min on the min for 5 mins

1 power clean + 2 split jerks @ 70%

(2sec pause in dip & 2sec pause in catch)

Every 90secs for 5 rounds:

3 paused back squats(2 sec pause) @ 50-70%

8min AMRAP

40 kettlebell swings 53/70

30 box jumps 20/24

10 bar muscle ups

Extra credit

5×5 strict pull ups

or

3×5 negative pull ups

or

3×15 ring rows

Thursday (16May19)

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:

For time:

1k ski erg

2k row

3k bike erg

Wednesday (15May19)

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

WOD:

Every 90 for 5 rounds

3 hookgrip deadlifts

*start at 50% work up to 70%

For time:

3rounds-

800m run

30 alternating DB snatch

35/50

20 burpees

Extra Credit

ROMWOD/ mobility

Tuesday (14May19)

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

WOD:

EMOM 5rounds

5 sotts press

EMOM 5rounds

3 position snatch

(Hip, above knee, below knee)

Starting at 50% increasing to 70%

Every 1:15 for 5rounds:

3 position clean

(Hip, above knee, below knee)

Starting at 50% increasing to 70%

12min EMOM

1)20 unbroken wallballs 14/20

2)10 unbroken toes 2 bar

3)40 doubleunders

Extra Credit

Mobility/ ROMWOD