Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees
SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees
SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees
Schedule: 6am/8am/530pm WOD – Open Gym 9am
STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)
STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)
STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)
Wednesday Schedule: 6am/8am/9am/530pm WOD
Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups
Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups
Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am
Workout Prep
Workout Prep
Workout Prep
Monday Schedule: 6am/8am/9am/530pm – SPIN 530pm
SKILL
Gymnastic Skill Review Crossovers/Bar Muscle Ups/Handstand Walks
WOD
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35) – 1 Kettlebell
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk
SKILL
Gymnastic Skill Review Crossovers/Bar Muscle Ups/Handstand Walks
WOD
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35) – 1 Kettlebell
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk
SKILL
Gymnastic Skill Review Crossovers/Bar Muscle Ups/Handstand Walks
WOD
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35) – 1 Kettlebell
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk