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:

15min AMRAP

2 rope climbs 15ft

20m handstand walk

10 alternating pistols

Scale:

Rope climbs- less height, 5to1 rope get-ups

HS Walk- less distance, HS walk progressions, 3 wall climbs

Pistols- box drops, assisted pistols

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

–

WOD:

Work up to AHAP w/ good form

1RM Split jerk

(No pause from rack)

Then

2×3 @ 70%

–

Teams of 2: 

3rounds-

70/100 cal bike/row

200m farmers carry 53/70

(One partner carries while the other partner runs 200m then they switch, so every round each partner runs & carries. Split cals whatever way you like)

–

Extra Credit–

Hammie & glutes

3-5 rounds

10-15 each side- single leg RDLs

15-20 sumo KB deadlifts

20 glute bridges w/ hip circle

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

–

WOD:

15mins to work up to a 1RM hookgrip front squat

Plus 2 drop sets

2×3 hookgrip front squat @ 80% of 1RM

–

For time-

25-20-15 reps of:

Over the bar burpees

15-12-9 reps of:

thrusters 95/135

9-7-5 reps of:

muscle ups

–

Extra Credit–

10min handstand practice

ie

walking , holds, kick ups

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

–

WOD:

Emom 5rounds

3 position snatch

*start with bar + work up

–

10mins to work up to as heavy as possible-

1 snatch + 1 hang snatch

–

Every 30secs for 6rounds

1 snatch pull + 6sec lower

@ heaviest complex weight

–

10min AMARP

30 doubleunders

14 DB/KB snatches 35/50 (53)

–

Extra Credit

GYMNASTICS POSITIONING/

CORE WORK

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

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 3RM bench press w/ a pause on the 1st rep

Then

3×2 @ 3RM weight (no pause)

&

3×8 narrow grip bench @ 75% of 3RM

&

Superset 3 rounds

8 BB strict press

8 BB bent over rows

20 weighted ring rows

–

TeamWOD–

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

–

WOD:

EMOM 10

1 back squat

(1sec pause in bottom)

*start at 80% and work up if you can)

–

Individual or teams of 2:

For time:

30 clean and jerks 95/135

30 muscle-ups

30 snatches 95/135

Time cap: 20min cap

–

Extra credit–

5 rounds

200m run

Rest = work

(Better yet find a partner & alternate)

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:

100m handstand walk

21cals ski erg

5 rope climbs

15 cals ski erg

3 rope climbs

9 cals ski erg

1 rope climbs

100m handstand walk

–

Do it with a friend. One person starts with the ski erg and the other starts with rope climbs.

–

Scaling-

HSW- less distance, 10 wall walks, 2x bear crawls

RC- less reps, 1:5 rope get ups

SE- 1:1 assault bike

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

–

WOD:

15mins to work up AHAP w/ good form

Split jerk

(1sec pause in dip/ 1sec pause on catch)

–

For time:

30-20-10 reps of:

Air bike (calories)

Toes-to-rings

(7mins to complete)

Rest 2mins

15-10-5 reps for time of:

Burpees*

95/135 Overhead squats

(7mins to complete)

*burpees to a target roughly 6ins over standing reach

–

Extra Credit–

Hammie & glutes

3-5 rounds

10-15 each side- single leg RDLs

15-20 sumo KB deadlifts

20 glute bridges w/ hip circle

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

–

WOD:

15mins to work up to a 2RM hookgrip front squat

Plus 2 drop sets

2×3 hookgrip front squat @ 85% of 2RM

–

15min AMRAP

2 hang squat cleans 155/225

4 handstand push ups

8 wallballs 14/20

–

Extra Credit–

Strict Muscle Up Practice

5 rounds:

5 false grip ring pull ups

5 dips on the tall ring

+

30 low ring transitions

OR

Strict Chin Up/ Dip Work

5rounds

5 strict chin up* or 15 ring rows

5 strict dips* or 10 box dips

*scale as needed

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

–

WOD:

Emom 5rounds

3 position snatch

*start with bar + work up

–

Emom 6rounds-

1 snatch + 1 hang snatch

@ 75% + work up

–

For time:

5 rounds:

7/10 strict pull ups

100 doubleunders

10 DB/KB hang split snatches 35/50(53)

10 DB/KB hang clean and split jerks 35/50(53)

Time cap: 20 minutes

–

Extra Credit

GYMNASTICS POSITIONING/ CORE WORK 3-5 rounds NFT

20 barbell roll outs

20 back extensions