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

–

WOD:

EMOM 3mins

5 narrow grip over head squats

straight into

EMOM 3mins

5 snatch balance

–

Emom 6mins

3 hang snatches from power position

@55-75%

–

3 rounds for time:

30 front rack lunges 65/95

100 doubleunders

–

Extra Credit

3 rounds not for time

10 barbell floor press

10 barbell bent over row

10 barbel upright rows

(Heavy with good form)

WOD times:

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

–

WOD:

EMOM 5 rounds

5 hookgrip front squats

*start at 70% & work up

–

For time:

15-12-9-6-3 reps for time of:

Chest to bar pull-up

Clean and jerk 95/135

Push-up

20min cap

–

Extra Credit

GLUTES & HAMMIES

3-5 rounds NFT

10-15 HEAVY Russian KB swings

10 HEAVY good mornings

25 back extensions (no weight)

Open Gym

9am-noon

Team WOD:

11:15am

–

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

–

Lift:

Bench Press

5×5 @ 70%

w/ 3count pause in the 1st rep of each set

&

Superset

3 rounds

10 DB strict press

10 DB bent over row

25 banded pull aparts

–

Team WOD:

Happy Birthday Sherry!!!!

The flirty 40

Teams of 2:

2 rounds for time-

40 ring rows

40 push ups

40 box jumps 20/24

40 kettlebell swings 35/53

40 overhead walking lunges w/plate 25/45

40 overhead squats 35/45

40 wallballs 14/20 9/10

40 partner med ball sit ups

40 partner burpees

40 cal bike

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

–

WOD:

EMOM 4mins

3 split jerks (2sec pause in dip & 2sec pause in catch)

*start at 60% and work up w/ good form*

–

EMOM 5mins

3 back squat

(1sec pause in bottom, 1 sec pause 1/2 way up)

*start at 60% and work up w/ good form*

–

Teams of 2:

5rounds (5each)

10 burpees

200m run

10 burpees

Switch

(Loose 20min time cap)

–

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 Practice

5rounds

5 strict chin up* or 15 ring rows

5 strict dips* or 10 box dips

*scale as needed

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

–

Open Gym Skill:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold, 10 kick up attempts, 2x distance bear crawl

–

Open Gym Metcon:

15min EMOM

150/200m row

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

–

WOD:

EMOM 5rounds

3 snatch pulls w/ 6sec lower

*start at 60% of snatch & work up with good form*

may use straps

–

For time:

800m Run

50 wall balls 14/20 9/10

50 alternating pistol

50 wall balls 14/20 9/10

800m run

–

Extra Credit

GYMNASTICS POSITIONING/

CORE WORK

3 – 5 rounds

30sec

hollow hold

30sec

arch hold (superman)

Rest 30sec

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

–

WOD:

EMOM 3rounds

1-3 strict muscle ups

Or

1-3 strict assisted muscle ups

Or

3-5 chin ups + 3-5 dips

–

EMOM 5 rounds

5 hookgrip front squats

*start at 60% & work up

–

5 rounds for time

5 hang squat clean thrusters 95/135

10 handstand push ups

–

Extra Credit

GLUTES & HAMMIES

3-5 rounds NFT

10-15 HEAVY Russian KB swings

10 HEAVY good mornings

25 back extensions (no weight)

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

–

WOD:

EMOM 5mins-

5 sotts press

–

Every 75secs for 5 rounds-

3 hang power snatches from power position + 3 overhead squats

@50-70%

–

12min AMRAP

10/12 Cal Bike/Row

12 DB/KB Snatch 35/50(53)

12 toes to bar

–

Extra Credit

3 rounds not for time

10 barbell floor press

10 barbell bent over row

10 barbel upright rows

(Heavy with good form)

Open Gym 9am-noon

Team WOD: 11:15am

–

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

–

Lift:

1RM bench press

+

5×5 @ 70% of 👆

&

Superset 3 rounds

10 DB strict press

10 DB bent over row

25 ring rows

–

Team WOD:

Teams of 2-

3 rounds

30 tire flip in & outs

200m farmers carry 53/70 & 400m run

20 stone 2 shoulder 70/115

200m farmers carry 53/70 & 400m run

*split reps whatever way you like. Partner A runs while the partner B carries then partner B runs while partner A carries.

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

–

WOD:

1RM Back Squat

1RM Deadlift

*don’t push your form. Lift to lift another day*

–

Extra Credit

“Diane”

For time-

21-15-9reps of:

Deadlift 155/225

Handstand push-ups

Scaling:

Deadlift- 60% or less of 1RM

Handstand push up- less rom, box assisted, 30-20-10 reg push ups