Open Gym: 9am-noonBro-Sesh 10:30-11:15am 

Squat & team WOD 11:15am 


Bench press



3+x 90


Squat Everyday Program 

7 day a week 



5 days or less

20mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

Teams of 2:

6 mins to work up to a 1RM deadlift 

Rest 5mins 

4min AMRAP

500m row* 

Max reps clean & jerk 105/155 

* person A rows while person B hangs from pull up bar. If person A come off the bar they switch.   

Rest 1min 


Rest 5mins 

10min wallballs 14/20 10ft 

*one partner working on wall balls at a time. As soon as the wall ball stops the other partner must do 5 burpees and 7 pull ups before picking up the ball.