Saturday (25Jan20)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

6×2 back squat

Start at 85% & work up

3×6 front squat @ 65-75%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Team WOD:

Teams Of 2:

6min AMRAP

10 toes to bar

10 burpee box jump overs

Rest 2mins

6min AMRAP

20 wallballs

15/20cal bike/row

Rest 2mins

6min AMRAP

10 pull ups

10 DB thrusters

Friday (24Jan20)

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

WOD:

Work up to a 2RM bench press

Then

Superset

5×3 bent over rows AHAP

3×3 bench press @ 85% of 2RM

10-8-6-4-2 reps of:

Deficit handstand push ups*

Power cleans 125/185

* female: 1×45 & 1×25 each side w/ abmat or 1×45

*male: 2×45 each side w/ abmat or 1×45 & 1×25

Extra Credit

Not for time:

40 dips

50 banded face pulls

3-5 rounds

30-60s each side, side plank

Wednesday (22Jan20)

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 ☝️

5 rounds for time-

5 deadlifts 185/275

10 burpees

Extra credit

3rds of

8-10 glute ham raises

8-10 good mornings

15-20 GHD sit ups

Tuesday (21Jan20)

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

WOD:

5×5 snatch grip sotts press

Every 60s for 10rounds

1 Snatch

*start at 70% and work up

Team WOD:

50-40-30-20-10 cals on rower/assault bike

*rotate with partner. Partner A does 50 cals then partner B does 50 cals then partner does 40 etc etc etc.

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 (20Jan20)

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

WOD:

Every 2mins for 6 rounds

1 clean + 2 jerk

*start at 70% of C&J and work up

3 rounds

30 alt DB/KB snatches 35/50(53)

20 knees to elbows

100 doubleunders

Extra Credit

3-5 rounds

5 press from split

10 bent over rows

10 strict pull ups

10 strict dips

Saturday (18Jan20)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

6×2 back squat

Start at 85% & work up

3×6 front squat @ 65-75%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Teams Of 2:

100/85/70 cal bike

200 partner wallballs 14/20

100/85/70 cal bike

*split cals whatever way you like

Friday (17Jan20)

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

WOD:

Work up to a 3RM bench press

(Try to beat last week)

Then

Superset

5×3 bent over rows AHAP

3×3 bench press @ 90% of 5RM

Teams of 2:

14 min AMRAP-

2-4-6-8-10-12…..reps of:

Burpee Box Overs 20/24

Kettlebell Swings 53/70

Handstand push ups

Extra Credit

Not for time:

40 dips

50 banded face pulls

3-5 rounds

30-60s each side, side plank

Thursday (16Jan20)

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:

12 min AMRAP:

50 ft handstand walk

2 rope climbs

Scale: 5 wall climbs & 10 lying to standing rope get ups

Wednesday (15Jan20)

WODtimes:

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

WOD:

Work up to a 3RM back squat

(Try to go heavier than last week)

Then

3×3 @ 80-90% of ☝️

1×10 @ 65% of ☝️

A)Pick one-

*bar starts on ground*

a)

12-9-7reps for time of:

155/225-lb. front squats

Bar muscle-ups

b)

15-12-9reps of:

135/185-lb. front squats

Chest to bar pull ups

c)

21-15-9reps of:

95/135-lb. front squats

Pull ups

Extra Credit

Rest 5mins

Run 1mile/ bike 3miles/ row 2000m

Tuesday (14Jan20)

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

WOD:

Every 2mins for 6 rounds

2 clean + 1 jerk

*start at 70% of C&J and work up

5 rounds for time of:

10 Power Cleans 95/135

10 Burpees

30 Air Squats

Extra Credit

3-5 rounds

5 press from split

10 bent over rows

10 strict pull ups

10 strict dips

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