Tuesday (7Jan20)

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

WOD:

5×5 snatch grip sotts press

Every 90secs for 8 rounds

Snatch

2×2 @ 75%

2×1 @ 80%

2×1 @ 85%

2×1 @ 85+

Every minute on the minute for 15mins 1: 10 overhead squats 75/115

2: 10 burpees

3: 12/15 cal rower/ air bike

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

Monday (6Jan20)

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

WOD:

5×5 press from split

(Work up with good positioning)

15mins to work up to a heavy clean & jerk

“Grace”

For time

30 clean & jerks 95/135

Extra Credit

For time:

30 strict pull ups

(Scale: banded or 45 ring rows)

Saturday (4Jan20)

Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym Lift:

5×5 back squat

Start at 75% & work up

2×10 front squat @ 55-65%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Team WOD-

Teams of 2:

100cal bike or row

20 rope climbs

40 hang squat cleans 105/155

80 box jump overs 20/24

Friday (3Jan20)

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

WOD:

Work up to a 5RM bench press

Then

Super set

3x 5 bent over rows AHAP

2x bench press @ 90% of 5RM

“Jackie”

For time-

1000m row

50 thrusters 35/45

30 pull ups

Extra Credit

Not for time:

40 dips (scale as needed)

50 banded face pulls

3-5 rounds

30-60s each side, side plank

Thursday (2Jan20)

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:

Every 90 for 8:

Clean + front squat + jerk

Start at 60% and work up

20min AMRAP

2 rope climbs

10 burpees

12/15 cals air bike/ row

Wednesday (1Jan2020)

Open gym hours 4:30-7:30pm

Open gym wod:

Back squat-

5@70%

5@75%

3×3@80%

10@60%

Every 1 min for 30 mins, alternating between:

9/12cals Ski Erg

12/15 cals Assault Bike

15/18cals Row

50 Doubleunders

150m on the Air Runner

Tuesday (31Dec19)

WOD times:

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

New Years Day WOD

“Count down to 2020”

For time:

Teams of 2-

10-9-8-7-6-5-4-3-2-1reps of

Strict pull ups

Kettlebell snatch, alternating 35/53

Single arm kettlebell thruster, left 35/53

Single arm kettle thruster, right 35/53

Weighted pistol, alternating 35/53

-Followed immediately by-

2020 meter row

Partner A does 10 strict pull ups, Partner B does 10 strict pull ups, Partner A does 10 kettlebell snatches, Partner B does 10 kettlebell snatches, Partner A does 10 single arm kettlebell thrusters left …… and so on ……. switch off when ever you like on the row.

Monday (30Dec19)

New Years Eve

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

New Years Day

4:30-7:30pm open gym

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

Every 90s

Power snatch + hang squat snatch

2×1 @70%

2×1 @75%

2×1 @80%

7 mins to continue to work up

3 rounds for time:

15 overhead squat 65/95

20 over the bar burpees

40 doubleunders

Extra Credit

3-5 rounds

10 DB bent over rows

10 DB strict press

20-30 GHD sit ups or AB sit ups

Saturday (28Dec19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

5×5 front squat @ 60-70%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Team WOD:

Teams of 2:

10 Rounds for Time

10 Sandbag to Shoulder

Max Cals Assault Bike

*partner A does 10 STS while partner B does max cals, switch*

Friday (27Dec19)

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

WOD:

5 rounds not for time:

5 bench press @ 60-70%

5 bent over rows

“Cindy”

20min AMRAP

5 pull ups

10 push ups

15 squats

Or

“Mary”

20min AMRAP

5 handstand push ups

10 pistols

15 pull ups

Extra Credit

3-5 rounds

10 frontal raises

10 lateral raises

10 reverse flies

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