Friday (9Aug19)

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

WOD:

EMOM 10

1 back squat

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

*start at 75% and work up w/ good form*

20-min. AMRAP:

5 HSPU

10 pistols

15 pull-ups

Extra Credit

Every 75secs for 5rounds

1 power clean + 2 split jerks (2sec pause in dip & 2sec pause in catch)

*start at 75% of C&J and work up w/ good form*

Thursday (8Aug19)

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

Open Gym WOD:

24min EMOM

1)10/15cal bike

2)10 burpees

3)40 doubleunders

*scale as needed*

Wednesday (7Aug19)

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

WOD:

Every 30 for 10rounds

1 snatch pull w/ 6sec lower

*start at 90% or snatch work up with good form*

For time:

4000m plate carry

10/15/25/35

*Go up in weight every1000m*

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

Tuesday (6Aug19)

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

WOD:

15mins to work up to a 1RM clean (power or squat)

Rest 5mins

For time:

5 cleans @80%

For time:

150ft sled push 90/135 added weight

15/18 bar muscle ups

150ft sled push 90/135 added weight

10 min cap

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

Monday (5Aug19)

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

WOD:

Every 45s for 3rounds

5 narrow grip over head squats

straight into

Every 45s for 3rounds

5 snatch balance

Every 60s for 6rounds-

3 position snatch

(power + above knee + below knee)

@ 65% work up

For Time:

For rounds-

400m run

3 legless rope climbs 15ft

7 squat snatches 130/185

Time cap: 20 minutes

Extra Credit

GYMNASTICS POSITIONING/

CORE WORK

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

Saturday (3Aug19)

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)

&

Superset 3 rounds

10 DB strict press

10 DB bent over row

35 ring rows

(Increase weight from last time)

TeamWOD

Teams of 2:

EMOM in 30 minutes

100ft sled push

Max Rep Burpees with remaining time in each minute.

Each minute on the minute (EMOM) perform a 100-ft sled push, then as many burpees as possible in the remaining time. Alternate with partner every minute.

Score is total number of burpees completed in 30 minutes.

Weight added to sled is 90/135

Friday (2Aug19)

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

WOD:

EMOM 5mins

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

*start at 75% nd work up w/ good form*

EMOM 5mins

2 back squat

(1sec pause in bottom, 1 sec pause 1/2 way up ON THE 1st REP ONLY)

*start at 80% and work up w/ good form*

For time

800-m row

66 KB/DB shoulder to overhead

100ft handstand walk

Time cap: 10 minutes

Extra Credit

Strict Muscle Up Practice

5 rounds:

5 false grip ring pull ups

5 dips on the high rings

+

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

Thursday (1Aug19)

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 Metcon:

For Time

5 rounds-

200 meter SkiErg

30 slam balls

50ft handstand walk

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

Wednesday (31July19)

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

WOD:

Every 30 for 10rounds

1 snatch pull 2 sec pause @ knee

w/ 6sec lower

*start at 80% or snatch work up with good form*

Teams of 2-

AMRAP 30:

10/15 cal bike/row

15 wallballs 20/25 9/10

10 hang DB squats cleans 35/55

10 toes to bar

*person A does 10/15 cals, person B does 10/15 cals, person A does 15 wallballs, person B does 15 wallballs and so on*

Extra Credit

GLUTES & HAMMIES

3-5 rounds NFT

10-15 HEAVY Russian KB swings

10 HEAVY good mornings

30 back extensions (no weight)

*increase weight or reps*

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