Thursday (29Aug19)

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 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

Wednesday (28Aug19)

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

WOD:

15mins work up to 1RM

Front Squat

Then

2×3 @ 80% of ☝️

For time:

150 wallballs 14/20 9/10

30 muscle ups

(15min time cap)

Extra Credit

For time-

1,000m row

Tuesday (27Aug19)

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

WOD:

Emom 5rounds

Clean & jerk*

Start at 50% and work up

*1sec pause in dip & catch

15mins to work up to a 1RM clean & jerk

3 rounds for time

400m run

15 box jumps 20/24

10 shoulder to overhead 115/165

Extra Credit

Hammie & glutes

3-5 rounds

10-15 each side- single leg RDLs

15-20 sumo KB deadlifts

20 glute bridges w/ hip circle

Monday (25Aug19)

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

WOD:

Emom 5rounds

3 position snatch

*start with bar + work up

Every minute

Snatch

2×3 @70%

1×2 @75%

2×1 @80%

1×1 @85%

1×1 @90%

Then

7mins to continue to work up to a max

3 rounds

1min AMRAP of each

Toes to bar

Overhead squats 65/95

Burpees

Rest 1min

Extra Credit

GYMNASTICS POSITIONING/

CORE WORK

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

Saturday (23Aug19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

Work up to a 2RM bench press w/ a pause on the 1st rep

Then

3×3 @ 85% of 2RM weight (no pause)

&

3×8 narrow grip bench @ 72.5% of 2RM

&

Superset 3 rounds

8 BB strict press

8 BB bent over rows

20 weighted ring rows

TeamWOD-

Friday (23Aug19)

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

Wodtimes:

Every 90secs for 8round

1 back squat

Start at 85% and work up if you can

5 rounds for time of:

10 deadlifts 155/225

20 wall-ball shots 14/20 9/10

Extra Credit

Rest 5mins

5rounds for time:

5 strict handstand push ups

10 toes to bar

Scale: SHSPU- less rom, box assisted, 2 wall walks per round, 10 reg push ups

Thursday (22Aug19)

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:

15min AMRAP

2 rope climbs 15ft

20m handstand walk

10 alternating pistols

Scale:

Rope climbs- less height, 5to1 rope get-ups

HS Walk- less distance, HS walk progressions, 3 wall climbs

Pistols- box drops, assisted pistols

Wednesday (21Aug19)

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

WOD:

Work up to AHAP w/ good form

1RM Split jerk

(No pause from rack)

Then

2×3 @ 70%

Teams of 2: 

3rounds-

70/100 cal bike/row

200m farmers carry 53/70

(One partner carries while the other partner runs 200m then they switch, so every round each partner runs & carries. Split cals whatever way you like)

Extra Credit

Hammie & glutes

3-5 rounds

10-15 each side- single leg RDLs

15-20 sumo KB deadlifts

20 glute bridges w/ hip circle

Tuesday (20Aug19)

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

WOD:

15mins to work up to a 1RM hookgrip front squat

Plus 2 drop sets

2×3 hookgrip front squat @ 80% of 1RM

For time-

25-20-15 reps of:

Over the bar burpees

15-12-9 reps of:

thrusters 95/135

9-7-5 reps of:

muscle ups

Extra Credit

10min handstand practice

ie

walking , holds, kick ups

Monday (18Aug19)

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

WOD:

Emom 5rounds

3 position snatch

*start with bar + work up

10mins to work up to as heavy as possible-

1 snatch + 1 hang snatch

Every 30secs for 6rounds

1 snatch pull + 6sec lower

@ heaviest complex weight

10min AMARP

30 doubleunders

14 DB/KB snatches 35/50 (53)

Extra Credit

GYMNASTICS POSITIONING/

CORE WORK

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

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