Wednesday (6Nov19)

WOD times:

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

WOD:

Every 90s for 5rounds

5Back squat

Start at 60% & work up

3 rounds

30 alternating DB snatches 35/50 60 doubleunders

Extra credit

3-5 rounds of:

10 single arm suitcase deadlifts each side (Use kettlebells OR farmers carry handles) 10 DB bent over rows

30-60sec Chinese plank

Tuesday (5Nov19)

WOD times

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

WOD:

10mins to work up to

5RM TnG power snatch

team WOD:

For time-

1000mx1 (2 total)

500mx3 (6 total)

250mx4 (8 total)

Partner A rows 1000 then B

goes, partner A rows 500 then switch and so on.

Extra credit-

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

30s-1min plank hold

Monday (4Nov19)

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

WOD:

40min EMOM

1) 10 chest to bars

2) 10 wallballs 20/25lbs 9/10ft

3) 10 front rack lunges 95/135 (5 each side)

4) 10 push press 95/135

Extra Credit:

For time:

15 muscle ups

(10min cap)

Scaling: jumping MUs, transitions, 2x ring dips (scale as needed)

Saturday (2Nov19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

Bench

Work up to a 3RM with a pause on the 1st rep

Then

3×3 @ 90% of 3RM

Then

5 rounds

10 DB shoulder press

10 DB bicep curls

10 DB bent over rows

10 DB upright rows

TeamWOD:

For time:

100-80-60-40-20

Row/bike cals

Partner med ball sit ups

4 rope climbs

Friday (1Nov19)

WODtimes: 5am, 6am, 9am, noon

Beer, Donuts, Costumes and Open WOD

Heats starting at 4:30pm

For time:

30 box jumps, 20/24 in.

15 clean and jerks, 65/95 lb.

30 box jumps, 20/24 in..

15 clean and jerks, 85/135 lb.

30 box jumps, 20/24 in..

10 clean and jerks, 115/185 lb.

30 single-leg squats

10 clean and jerks, 145/225 lb.

30 single-leg squats

5 clean and jerks, 175/275 lb.

30 single-leg squats

5 clean and jerks, 205/315 lb.

Time cap: 20 minutes

Scaled:

For time:

30 box jumps 20/24 in.

15 clean and jerks, 35/65 lb.

30 box jumps 20/24 in.

15 clean and jerks, 55/95 lb.

30 box jumps, 20/24 in.

10 clean and jerks, 75/115 lb.

30 medicine-ball step-ups, 14/20 lb.

10 clean and jerks, 95/135 lb.

30 medicine-ball step-ups, 14/20 lb.

5 clean and jerks, 115/155 lb.

30 medicine-ball step-ups, 14/20 lb.

5 clean and jerks, 135/185 lb.

Time cap: 20 minutes 

Halloween.

Just a reminder, we will be woding in costume on Friday starting at 4:30pm until 8pm and sharing beer and donuts

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:

Repeat a workout you missed OR A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

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

WOD:

10mins to work up to a

5RM TNG power clean

The

Every 2:30 minutes for 3 rounds

5 TNG power cleans @ 80-90% of 5RM

For time:

30-20-10reps of

Burpees

Kettlebell swings 53/70

Box jumps 20/24

Extra Credit

4rounds-

15-20 GHD sit-ups (or 20-30 abmat sit ups)

10-15 glute ham raises (sub hip extensions)

30s-1min plank hold

Tuesday (29Oct19)

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

WOD:

For 5 rounds

20sec AMRAP front squats @ 80% of clean

Rest 40secs

Teams of 2:

3 rounds-

100 cal row/bike

60 group to overhead 65/95

40 alternating pistols

Extra Credit

4 rounds NFT-

20-25 heavy Russian swings

10 each leg KB/DB step ups

Monday (28Oct19)

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

WOD:

10mins to work up to a MAX:

2 push press + 2 power jerk ( from the floor)

5 rounds for time :

5 Muscle-ups

10 overhead squats 95/135

15/20cals bike/row

Resting 2 mins between each round.

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

Saturday (26Oct19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

Bench

Work up to a 5RM with a pause on the 1st rep

Then

3×5 @ 90% of 5RM

Then

5 rounds

10 DB shoulder press

10 DB bicep curls

10 DB bent over rows

10 DB upright rows

TeamWOD:

For time:

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

Box jumps 20/24

Kettlebell swings 35/53

Push press 35/45

Overhead plate lunges 35/45

Doubleunders x3

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