Saturday (18Jan20)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

6×2 back squat

Start at 85% & work up

3×6 front squat @ 65-75%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Teams Of 2:

100/85/70 cal bike

200 partner wallballs 14/20

100/85/70 cal bike

*split cals whatever way you like

Friday (17Jan20)

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

WOD:

Work up to a 3RM bench press

(Try to beat last week)

Then

Superset

5×3 bent over rows AHAP

3×3 bench press @ 90% of 5RM

Teams of 2:

14 min AMRAP-

2-4-6-8-10-12…..reps of:

Burpee Box Overs 20/24

Kettlebell Swings 53/70

Handstand push ups

Extra Credit

Not for time:

40 dips

50 banded face pulls

3-5 rounds

30-60s each side, side plank

Thursday (16Jan20)

Open* gym hours-

5am-7am

9am-11am

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:

12 min AMRAP:

50 ft handstand walk

2 rope climbs

Scale: 5 wall climbs & 10 lying to standing rope get ups

Wednesday (15Jan20)

WODtimes:

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

WOD:

Work up to a 3RM back squat

(Try to go heavier than last week)

Then

3×3 @ 80-90% of ☝️

1×10 @ 65% of ☝️

A)Pick one-

*bar starts on ground*

a)

12-9-7reps for time of:

155/225-lb. front squats

Bar muscle-ups

b)

15-12-9reps of:

135/185-lb. front squats

Chest to bar pull ups

c)

21-15-9reps of:

95/135-lb. front squats

Pull ups

Extra Credit

Rest 5mins

Run 1mile/ bike 3miles/ row 2000m

Tuesday (14Jan20)

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

WOD:

Every 2mins for 6 rounds

2 clean + 1 jerk

*start at 70% of C&J and work up

5 rounds for time of:

10 Power Cleans 95/135

10 Burpees

30 Air Squats

Extra Credit

3-5 rounds

5 press from split

10 bent over rows

10 strict pull ups

10 strict dips

Monday (13Jan20)

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

WOD:

5×5 snatch grip sotts press

Every 90secs for 8 rounds

2 Snatches

*start at 70% and work up

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 20/ 24

75/ 115 pound Push press, 12 reps

9 Toes-to-bar

Extra Credit

For time:

3-5 rounds not for time

10 DB upright rows

10 DB reverse flys

10 DB bicep curls

30-1min Chinese plank

Saturday (11Jan20)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

5×3 back squat

Start at 80% & work up

2×8 front squat @ 60-70%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Team WOD

Teams of 2:

30min AMRAP

3 DB thrusters

2 DB step overs

1 devils press

Friday (10Jan20)

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

WOD:

Work up to a 3RM bench press

Then

Superset

5×3 bent over rows AHAP

3×3 bench press @ 90% of 5RM

10mins AMRAP

3 bar muscle ups

6 strict handstand push ups

8 alternating pistols

-scale up: wear a vest 14/20lbs-

Extra Credit

Not for time:

50 push ups

50 banded face pulls

3-5 rounds

30-60s each side, side plank

Thursday (9Jan20)

Open* gym hours-

5am-7am

9am-11am

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 Skill:

CFPB Nutrition Challenge testers

1min AMRAP

Push ups OR HSPUs

Rest 5mins

1min AMRAP

Kipping pull ups of max jumping pull ups

Open Gym WOD:

Repeat a workout you missed

OR

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

Wednesday (8Jan20)

WODtimes:

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

WOD:

Work up to a 5RM back squat

(Try to go heavier than last week)

Then

2×5 @ 80-90% of ☝️

1×10 @ 70%

Teams of 2-

For time-

100 toes to bar

*switch every 10reps*

150 wallballs 14/20

*Switch every 15reps*

300 doubleunders

*switch every 30reps*

Extra Credit

For time:

10 muscle ups

Or

Muscle up practice

Or

30 dips (scale as needed)

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