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

–

WOD:

Back Squat

20 @ 60-70%

20 @ 50-60%

–

4 rounds for reps:

5mins

400m run

15 chest to bar

Max burpees

Rest 2mins

–

Extra credit–

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

30s-1min plank hold

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

–

Skill WOD:

For time-

10 rope climbs

(Scaled: less reps, 50 rope get ups/ Scale up: try legless)

–

Open Gym WOD:

Two sets for times of:

25/30 Calorie Assault Bike or Bike Erg

25/30 Calorie Row or Ski-Erg

Rest 90 seconds

followed by. . .

Three sets for times of:

16/20 Calorie Assault Bike or Bike Erg

16/20 Calorie Row or Ski-Erg

Rest 60 seconds

followed by. . .

Four sets for times of:

12/15 Calorie Assault Bike or Bike Erg

1215 Calorie Row or Ski-Erg

Rest 45 seconds

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

–

WOD:

Every 90secs for 3 rounds

12 reverse rack lunges (6 each side)AHAP

-Straight into-

Every 90secs for 5rounds

5 front squats

* start at final lunge weight & work up

–

5 rounds for time:

12/15 cal bike

7 hang power snatches 95/135

14 pistols, alternating

–

Extra Credit

10-15mins practice movements you may need to work on ie

Muscle ups

Kipping

Doubleunders

Handstand push ups

Etc etc etc

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

–

WOD:

15mins

Work up to a 5RM shoulder to overhead

(from rack)

–

11.2

AMRAP in 15 minutes

9 Deadlifts 100/155

12 Hand Release Push-Ups

15 Box Jumps 20/24

–

Extra Credit

3-5 rounds

10 DB bent over row

10 DB shoulder press

10 strict pull ups (or 15 ring rows)

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

–

WOD

15mins to work up to

a 5RM TNG Squat clean

then

a 1RM

–

5 min clock

25 T2B

50 Double-unders

15 Squat Cleans 95/135

Add 5 mins, then…

25 T2B

50 Double-unders

13 Squat Cleans 115/185

Add 5 mins, then…

25 T2B

50 Double-unders

11 Squat Cleans 145/225

Add 5 mins, then…

25 T2B

50 Double-unders

9 Squat Cleans 175/275

*Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 5-minute round to end before moving on to the next round.

–

Extra Credit

3-5 rounds

Max strict into max kipping HSPUs

-rest as needed-

Scale: max regular push ups

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 2RM bench press

Then

3×3 @ 80% of 2RM weight

&

5×5 narrow grip bench @ 75% of 2RM

&

Superset 3 rounds

8 BB strict press

8 BB bent over rows

20 weighted ring rows

–

TeamWOD–

Teams of 2:

1mile run together

200 walking lunges

–

20rounds

5 pull ups

10 push ups

15 KB swings 35/53

–

200 walking lunges

1mile run together

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

–

WOD:

Back squat

10mins to work up to a max for the day

Then

1×20 @65% of ☝️

–

For Time

21-18-15-12-9-6-3 Reps For Time

Thrusters 65/95

Bar-Facing Burpees

–

Extra credit-

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

30s-1min plank hold

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:

12 min AMRAP:

50 ft handstand walk

2 rope climbs

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

WODtimes:

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

–

WOD:

–

Extra Credit:

5RM TNG power snatch

WODtimes:

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

–

WOD:

Every 90secs for 5rounds

5 front squats

*start at 50% and work up each round.

–

8-minute AMRAP:

3 handstand push-ups

3 cleans 125/185

6 handstand push-ups

3 cleans 125/185

9 handstand push-ups

3 cleans 125/185

12 handstand push-ups

6 cleans 125/185

15 handstand push-ups

6 cleans 125/185

18 handstand push-ups

6 cleans 125/185

21 handstand push-ups

9 cleans 125/185
etc., following same pattern

–

Extra Credit

Muscle up practice

3-5 sets of

1 strict MU + 1 kipping MU + 3 dips

OR

1 false grip strict pull + 1 kipping MU + 3 dips

OR

2 jumping MUs + 3 dips

Pull/dip practice

3 sets of

10 strict pull ups + 10 dips (scale as needed)

OR

15 ring rows + 15 box dips