Wednesday (10Apr19)

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

WOD:

Work up to a 10RM

Deadlift

*may use straps*

Helen

for time:

3 rounds of

400m run

21 kettlebell swings 35/53

12 pull ups

(sub if bad weather: 500m row/ .7 bike)

*nutrition challenge athletes must row*

Extra Credit

3-5 rounds

10 good mornings AHAP

15 back extensions

10-20 ghd sit ups

Tuesday (9Apr19)

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

WOD:

Work up to a 5RM hang snatch

Then

2 drop sets

5 @ 90% of 5RM

5 @ 85% of 5RM

For time-

4 rounds-

5 muscle ups

25 goblet squats 35/53

(10min cap)

Extra Credit

Max handstand walk in 5mins

scaled wall climbs or bear crawls-

Monday (8Apr19)

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

WOD:

40 mins to complete-

β€’10RM shoulder press

Then 1 drop set @ 90% of 10RM

β€’10RM back squat

Then 1 drop set @ 90% of 10RM

5 min AMRAP

5 clean & jerks 95/135

5 burpees

Extra Credit

3×10 strict pull ups AHAP

Or

5×5 3-5 sec negative pull ups

Or

3×15 ring rows

πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡

Nutrition Challenge Athletes ONLY:

3RM push press

&

3RM back squat

(No drop sets)

Then

β€œGrace”

For time-

30 clean & jerk 95/135

Friday (5Apr19)

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

WOD:
40mins to work up to a
1RM Back Squat
1RM Deadlift

β€œAnnie”
For time-
50-40-30-20-10 reps of:
Doubleunders
Sit ups

Extra Credit
3×10 barbell RDLs
3×10 barbell bent over rows

Thursday (4Apr19)

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:

4 rounds for time of:

50 Double Unders

50ft Handstand Walk

*scale: 3x singles, HSW less distance, 5 wall walks

Wednesday (3Apr19)

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

WOD:

Every 45secs for 10 rounds

1)5 strict pull ups AHAP

2)5 strict ring dips AHAP

“Kelly”

Five rounds for time of:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

*35min loose time cap*

Extra Credit

3-5 rounds

15-20 GHD sit ups

10-15 back extensions

30 Russian twists

Tuesday (2Apr19)

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

WOD:

Work up to 1RM

Front Squat

β€œ15.4”

Complete as many reps as possible in 8 minutes of:

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., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Extra Credit

For time-

1mile run

Monday (1Apr19)

Monday (1Apr19)

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

19.6

100 Calorie Row

100 Burpee over rower

90 Calorie Row

90 Wall Ball Shot

80 Calorie Row

80 Toes to Bar

70 Calorie Row

70 Double Unders

60 Calorie Row

60 Handstand Pushups – Strict

50 Calorie Row

50 Thrusters 95/65

40 Calorie Row

40 DB Overhead Lunge 50/35

30 Calorie Row

30 Chest to Bar Pullup

20 Calorie Row

20 Squat Clean 185/135

10 Calorie Row

10 Bar Muscle-up

There is no time cap for this workout. All work must be completed, take as much time as needed.

Saturday (30Mar19)

Open Gym: 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

Work up to a 1RM bench press w/ a 2sec pause

Plus

1×20 bench press @ 50% of ^

4×6 DB floor press

4×6 DB push press

4×6 DB bent over rows

3×25 rings rows (done in as few sets as possible)

Team WOD:

Teams of 2:

50-40-30-20-10 reps of:

Box jumps 20/24

KB swings 35/53

Push press 35/45

Partner med ball sit ups 14/20

Overhead squats 35/45

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