Open Gym

8am & 9:30am

Outdoor WOD

11am

–

Sign up here

https://Cfpbscheduling.as.me/

–

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

5:30pm, 6:30pm

–

Schedule a class here:

https://Cfpbscheduling.as.me/

–

WOD:

EMOM 10

1 push press + 1 power jerk + 1 split jerk (rack)

–

EMOM 10

3-5 back squats

*start light and work up*

–

Extra Credit

DB squatting Grace

30 DB squat clean and jerks 35/50

(Use 2 DBs)

–

At Home WOD

10min AMRAP

10 back pack squat clean & jerks ( or 10ea side single arm DB/ KB)

10 over an object burpees

Open Gym : 5-7am, 9am-noon 4:30-5:30

–

Sign up here

-l

https://Cfpbscheduling.as.me/?template=class

For time:

50-40-30-24 -10

Row/bike cals

med ball sit ups

2 rope climbs (after each round)

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

–

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

Every 75 for 8rounds

snatch + 2 hang snatch

*start light and work up*

–

With a partner-

200×4 (each)

400×3 (each)

800×1 (each)

One partner running at a time

Record total time

–

Outside extra Credit

3 rounds-

10 (each leg) single leg RDLs

10 (each arm) single arm bent over rows

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

–

–

Schedule a class here:

https://Cfpbscheduling.as.me/

–

WOD:

32 minute EMOM:

1st round: 150/200m row of 12/15 cal bike

2nd round: 20 kettlebell swings 35/53

3rd round: 15 box jumps 20/24

4th round: 5 KB hang clean & jerks each side

–

Outdoor Extra Credit

3-5 rounds

10 DB bent over rows

10 DB reverse flys

10 DB press

–

At Home WOD

32min EMOM

1st 100m run

2nd 20 frog jumps

3rd 16 step ups

4th 10 push ups

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

–

Schedule a class here:

https://Cfpbscheduling.as.me/

–

WOD:

Every 75s for 10:

squat clean + 1 hang squat clean + 1 front squat

*start light and work up*

–

For time:

5 muscle ups

20 front rack lunges 95/135

4 muscle ups

16 front rack lunges 95/135

3 muscle ups

12 front rack lunges 95/135

2 muscle ups

8 front rack lunges 95/135

1 muscle up

4 front rack lunges 95/135

–

Outside extra Credit

1 mile run

–

At Home WOD

For time:

1mile run

25 box dips

50 lunges

20 box dips

40 lunges

15 box dips

30 lunges

10 box dips

20 lunges

5 box dips

10 lunges

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm(powerlifting)

–

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

EMOM 10

2 Split jerks

*start light and work up with solid technique*

–

Every 45s for 15 rounds

2 back squats

*start light and work up*

–

Outdoor Extra Credit

For time:

3 rounds-

400m run

30 alternating DB snatches 35/50

20 tire flip in & outs

–

At Home WOD

3 rounds-

400m run

30 alternating DB/KB/object snatch

20 burpees

Open gym Thursday:

Sign up here

https://Cfpbscheduling.as.me/

–

10mins of skill work

Example: Doubleunders, handstands, pistols, kipping, muscle ups etc.

–

Open Gym Metcon

For time

40-30-20-10

Cal bike

Cal row

–

At Home WOD

4 rounds

400m run

40 squats

30 sit ups

20 push ups

–

10-15 mins recovery/mobility

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

–

Schedule a class here:

https://Cfpbscheduling.as.me/

–

WOD:

EMOM for 12:

snatch + hang snatch

*start light and work up*

–

12min AMRAP

2 muscle ups (any style)

4 handstand push ups

8 wallballs 14/20

–

Outside extra Credit

3 rounds-

10 (each leg) single leg RDLs

10 (each arm) single arm bent over rows

Core Challenge 30

Day 30

5min accumulative plank hold

-Everytime you break do 10 GHD sit-up (scale: abmat sit-ups)