Friday (20Sept19)

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

WOD:

Back Squat

20 @ 60-70%

20 @ 50-60%

4 rounds for reps:

5mins

400m run

15 chest to bar

Max burpees

Rest 2mins

Extra credit

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

30s-1min plank hold

Thursday (19Sept19)

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

Skill WOD:

For time-

10 rope climbs

(Scaled: less reps, 50 rope get ups/ Scale up: try legless)

Open Gym WOD:

Two sets for times of:

25/30 Calorie Assault Bike or Bike Erg

25/30 Calorie Row or Ski-Erg

Rest 90 seconds

followed by. . .

Three sets for times of:

16/20 Calorie Assault Bike or Bike Erg

16/20 Calorie Row or Ski-Erg

Rest 60 seconds

followed by. . .

Four sets for times of:

12/15 Calorie Assault Bike or Bike Erg

1215 Calorie Row or Ski-Erg

Rest 45 seconds

Wednesday (18Sept19)

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

WOD:

Every 90secs for 3 rounds

12 reverse rack lunges (6 each side)AHAP

-Straight into-

Every 90secs for 5rounds

5 front squats

* start at final lunge weight & work up

5 rounds for time:

12/15 cal bike

7 hang power snatches 95/135

14 pistols, alternating

Extra Credit

10-15mins practice movements you may need to work on ie

Muscle ups

Kipping

Doubleunders

Handstand push ups

Etc etc etc

Tuesday (17Sept19)

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

WOD:

15mins

Work up to a 5RM shoulder to overhead

(from rack)

11.2

AMRAP in 15 minutes

9 Deadlifts 100/155

12 Hand Release Push-Ups

15 Box Jumps 20/24

Extra Credit

3-5 rounds

10 DB bent over row

10 DB shoulder press

10 strict pull ups (or 15 ring rows)

Monday (16Sept19)

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

WOD

15mins to work up to

a 5RM TNG Squat clean

then

a 1RM

5 min clock

25 T2B

50 Double-unders

15 Squat Cleans 95/135

Add 5 mins, then…

25 T2B

50 Double-unders

13 Squat Cleans 115/185

Add 5 mins, then…

25 T2B

50 Double-unders

11 Squat Cleans 145/225

Add 5 mins, then…

25 T2B

50 Double-unders

9 Squat Cleans 175/275

*Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 5-minute round to end before moving on to the next round.

Extra Credit

3-5 rounds

Max strict into max kipping HSPUs

-rest as needed-

Scale: max regular push ups

Saturday (14Sept19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

Work up to a 2RM bench press

Then

3×3 @ 80% of 2RM weight

&

5×5 narrow grip bench @ 75% of 2RM

&

Superset 3 rounds

8 BB strict press

8 BB bent over rows

20 weighted ring rows

TeamWOD

Teams of 2:

1mile run together

200 walking lunges

20rounds

5 pull ups

10 push ups

15 KB swings 35/53

200 walking lunges

1mile run together