Tuesday (16Apr19)

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:

3 rounds:

15 strict handstand push ups

15 burpees

30 sit ups

(10min cap)

Extra Credit

4 rounds NFT

10 strict dips AHAP

10 double KB bent over rows AHAP

10 double KB upright row AHAP

Monday (15Apr19)

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

WOD:

5RM hang clean

+

2 drop set

5 @ 95%

5 @ 90%

Teams of 2 (10min AMRAP)

Teams of 3 (15min AMRAP)

Max cals row/bike

Extra Credit

3×10 strict pull ups AHAP

Or

5×5 3-5 sec negative pull ups

Or

3×15 ring rows

Friday (12Apr19)

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 9 rounds (3 sets of each)

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:

2 rounds of:

30 front rack lunge 95/135

90 doubleunders

*scaled: lunges- weight you can get through in 2-3 sets, DUs- 1/2 reps, 15 reps, 3x singles

Thursday (11Apr19)

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:

4 rounds for time-

20/30 cal bike

10 handstand push ups

2 rope climbs

*wear a weight vest if you have one*

** scale- no vest , regular push ups, 5:1 rope get ups

Wednesday (10Apr19)

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

WOD:

Work up to a 10RM

Deadlift

*may use straps*

Helen

for time:

3 rounds of

400m run

21 kettlebell swings 35/53

12 pull ups

(sub if bad weather: 500m row/ .7 bike)

*nutrition challenge athletes must row*

Extra Credit

3-5 rounds

10 good mornings AHAP

15 back extensions

10-20 ghd sit ups

Tuesday (9Apr19)

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

For time-

4 rounds-

5 muscle ups

25 goblet squats 35/53

(10min cap)

Extra Credit

Max handstand walk in 5mins

scaled wall climbs or bear crawls-