Thursday (6Feb20)

Open* gym hours-

5am-7am

9am-11am

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 hxxit up skills, active recovery, mobility work

Open Gym WOD:

Repeat a workout you missed

OR

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

Wednesday (5Feb20)

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

WOD:

12mins to complete-

Back squat

Bar x10

30% x10

40% x5

50% x5

60% x3

70% x3

4min AMRAP

15 Deadlifts 105/155

15 Box jumps 20/24

Rest 2mins

4min AMRAP

20 front rack lunges 65/95

10 push ups

Rest 2mins

3min AMRAP

8 thrusters 65/95

8 over the bar burpees

Extra Credit

Mobility

Tuesday (4Feb20)

5am & 6am cancelled

WOD times:

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

WOD:

Every 60secs for 8rounds

1 power clean + power jerk @60-70%

Teams of 2:

20-15-10-5 reps of.:Bar muscle ups 80-60-40-20 reps of: DB snatch 35/50 200-150-100-50 reps of: Doubleunders

Extra Credit

ROMWOD or mobility work

Monday (3Feb20)

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

WOD:

EMOM 10mins

Power snatch + hang power snatch

@60-70%

For time

5 rounds

10 burpees

20 overhead squats 35/45

Extra Credit

10mins of skill work

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

&

ROMWOD/Mobility

Saturday (1Feb20)

Open Gym 9am-noon

Team WOD: 11:15am

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

Open Gym Strength

back squat

3×10 @ 50-60%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

TeamWOD:

Teams of 2:

50-40-30-20-10 reps of

Cal bike/row

Partner box jumps** 24/28

Partner wallballs 14/20

Partner med ball sit-ups 14/20

Partner burpees***

**Partner box jumps: alternating every rep

***Partner burpees: each partner does 2 burpees at a time. Partner A’s chest and hips hit floor and partner A jumps over other partner B (lying on floor), partner A’s chest and hips hit floor and jumps back of partner B. Switch

Friday (31Jan20)

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

WOD:

Work up to a 1RM bench press w/ 3sec pause

Then

Superset

5×3 bent over rows AHAP

3×2-3 bench press @ 3s pause 1RM

For time-

30-20-10 reps of:

Handstand push-ups

Pull ups

RX’d plus = strict HSPUs and C2B pull-ups

Extra Credit

Not for time:

40 dips

50 banded face pulls

3-5 rounds

30-60s each side, side plank

Thursday (30Jan20)

Open* gym hours

5am-7am

9am-11am

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:

100m handstand walk

21cals ski erg

5 rope climbs

15 cals ski erg

3 rope climbs

9 cals ski erg

1 rope climbs

100m handstand walk

Do it with a friend. One person starts with the ski erg and the other starts with rope climbs.

Scaling-

HSW- less distance, 10 wall walks, 2x bear crawls

RC- less reps, 1:5 rope get ups

SE- 1:1 assault bike

Wednesday (29Jan20)

WODtimes:

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

WOD:

Work up to a 2RM back squat

Then

3×3 @ 75-85% of ☝️

1×10 @ 60% of ☝️

4rounds:

40 doubleunders

30 kettlebell swings 35/53

15 toes to bar

Extra credit

3rds of

8-10 glute ham raises

8-10 good mornings

15-20 GHD sit ups

Tuesday (28Jan20)

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

WOD:

Every 75s for 8rounds

1 Snatch + 1 hang snatch (above knee)

*start at 70% and work up

Teams of 2:

For time:

70/85/100 cal bike/row

100 burpee box jump overs 20/24

100 hang power snatch 65/95

100 DB step overs 20/24 35/50

70/85/100 cal bike/row

(25min Cap)

Extra Credit

For time:

Rest 5mins

For time:

Run 1mile

Or

Row 2000m

Monday (27Jan20)

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

WOD:

Every 90sec for 6rounds

1 power clean + 1 hang squat clean + 1 jerks

*start at 70% and work up

“Mamba & Gigi”

18min AMRAP

5 ring muscle ups

8 power cleans 125/185

24 box jumps 24/30

13 burpees

Extra Credit

For time: 3-5 rounds

not for time

10 DB upright rows

10 DB reverse flys

10 DB bicep curls

30-1min Chinese plank

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