Tuesday (3Mar20)

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

WOD:

15mins to work up to a clean & jerk triple. (Do a rep drop it & pick it up within 8secs) *try to go heavier than last time*

Emom 24*

1)10-15 toes to bar

2)one round of DT

3)10/15 cals bike/ row

DT

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

Extra Credit

3-5 rounds NFT 20 barbell roll outs 20 back extensions

*inspired by a CF Invictus workout

Monday (2Mar20)

Attention!!

We currently go off of D-20 closure/delay schedule for the gym.

If the district is closed/delayed it then becomes the coaches choice to cancel or not.

Keep an eye on the FB page and website for updated classes changes.

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

WOD:

4RM hang snatch (above knee)

For time:

30 burpees

95/135 hang squat snatches, 15reps

15 bar muscle-ups

95/135 hang squat snatches, 15 reps

30 burpees

Extra Credit

snatch grip deadlift

3×8 AHAP or heavier than last week

Saturday (29Feb20)

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:

Open Gym Lift:

Shoulder press

5×5

(Work up to a heavy set)

Super set

3-5 rounds

10 BB bent over rows

10 BB bicep curls

10-20 close grip push ups

10-20 GHD sit ups

Team WOD:

“Team doubleunder Cindy”

20min AMRAP

Partner A does 1 rounds of

Cindy

5 pull-ups

10 push ups

15 air squats

While

Partner B does

40 doubleunders

once both partners are done they switch

Friday(28Feb20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – WOD: Work up to a 8RM Back Squat w/ 3 sec pause on the 1st rep (Try to beat last week) – 2x 10 front squat @ 65% of 1RM fs (Focus on speed) – 5 rounds 5 hang cleans 125/185 20 goblet squats 53/70 10 over the bar burpees – Extra Credit HAMMIES & GLUTES 3-5 rounds 20 steps death march AHAP 20 banded glute bridges 8-10 GHRs (sub back extensions)

Thursday (27Feb20)

Open* and 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 Metcon:

For time:

250m Row

3 Rope Climbs

500m Row

3 Rope Climbs

1,000m Row

3 Rope Climbs

500m Row

3 Rope Climbs

250m Row

*scaled rope climbs: less reps, 5:1 rope get ups

Wednesday (26Feb20)

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

WOD:

Work up to a 10RM floor press.

(Try to beat last week)

Then

Super set

4x 10 strict pull ups

3x 10 floor press @ 80-90% of 10RM

6min AMRAP

5 strict handstand push ups

10 alternating pistol squats

15 kettlebell swings 53/70

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

Tuesday (25Feb20)

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

WOD:

Work up to a 5RM hang snatch

(Try to get heavier than last week)

Then

1 drop sets

5 @ 95% of 5RM

For time-

Teams of 2-

100 alternating hang DB/KB snatch 35/50 (53)

80 cal bike/ row

60 over the box burpees 20/24

40 muscle ups

(20 min cap)

Extra Credit

snatch grip deadlift

3×10 AHAP or heavier than last week

Monday(24Feb20)

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

WOD:

Every 2:30mins for 4 rounds

3 clean & jerks

*start at 60% and work up

EMOM

15min

1) 5 dumbbell clusters 35/50

2) 50 doubleunders

3) 20 wallballs 20/25 9/10ft

Extra Credit

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

Saturday (22Feb20)

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:

Open Gym Lift:

Shoulder press

5×5

(Work up to a heavy set)

Super set

3-5 rounds

10 BB bent over rows

10 BB bicep curls

10-20 close grip push ups

10-20 GHD sit ups

Team WOD:

30min AMRAP

10 clean & jerks 95/135

20 chest to bar pull ups

30 over the bar burpees

100 air squats

Friday (21Feb20)

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

WOD:

Work up to a

8RM Back Squat w/ 3 sec pause on the 1st rep

2x 10 front squat @ 60% of 1RM fs

(Focus on speed)

For times-

21-15-9 reps of;

Deadlift 185/275

Toes to bar

After each round do 50 walking lunges

Extra Credit

HAMMIES & GLUTES

3-5 rounds

20 steps death march AHAP

20 banded glute bridges

8-10 GHRs (sub back extensions)

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