FRIDAY

SKILL WORK EMOM
MIN 1: max reps HSPU
MIN 2: max rep strict pullups
MIN 3: :45 sec HSPU
MIN 4: :45 sec strict pullups
MIN 5: :30 sec HSPU
MIN 6: :30 sec strict pullups

WOD
(0:00 – 10:00)
-3 rounds-
400 meter row
15 DB bench press
12 pullups

(10:00 – 20:00)
-3 rounds-
21 abmat situps
15 box jumps
9 slam balls

THURSDAY

STRENGTH
(OT1:30 x 10)
3 push press @65%

WOD
(AMRAP in 12)
6 hang squat snatches
12 T2B
18 double unders

TUESDAY

HAPPY BIRTHDAY TO THE GYM! WE OPENED OUR DOORS 6 YEARS AGO IN JANUARY OF 2014! THANK YOU TO ALL OUR MEMBERS WHO HAVE MADE THIS AN AMAZING GYM

WOD
“RENEGADE”
(14 rounds)
10 burpees to plate
6 pullups
2 deadlifts @55%

MONDAY

WOD
(AMRAP in 4)
25 wallballs
20 box jumps
*REMAINDER OF TIME, MAX REP power cleans @55%

REST 3:00

(AMRAP in 4)
20 wallballs
15 box jumps
*REMAINDER OF TIME, MAX REP power cleans @65%

REST 3:00

(AMRAP in 4)
15 wallballs
10 box jumps
*REMAINDER OF TIME, MAX REP power cleans @75%

FINISHER
100 ab wheel rollouts w/partner
*break up how ever you choose but must break evenly
*Use a bar with 25# on each side

SATURDAY

STRENGTH
(20 minute clock)
make up any strength test you missed last week
*if you didnt PR try one again see if you have a better day
*if you PRd everything, you will be doing a deload on any movement you feel like doing.
DELOAD IS
(OT2:00 x 8)
2 reps @60% of 1RM

WOD
(21-15-9)
HSPU
*7 bar muscle ups after each round

FINISHER
(8 rounds for max reps)
:20 sec jump squats
:10 sec rest

FRIDAY

STRENGTH
(20 minute clock)
make up any strength test you missed last week
*if you didnt PR try one again see if you have a better day
*if you PRd everything, you will be doing a deload on any movement you feel like doing.
DELOAD IS
(OT2:00 x 8)
2 reps @60% of 1RM

WOD
(AFAP)
5 wall climbs
50 alt DB snatches
50 double unders
50 air squats
50 push ups
50 goblet squats
50 double unders
50 alt DB clean and jerks
5 wall climbs

THURSDAY

STRENGTH
(20 minute clock)
make up any strength test you missed last week
*if you didnt PR try one again see if you have a better day
*if you PRd everything, you will be doing a deload on any movement you feel like doing.
DELOAD IS
(OT2:00 x 8)
2 reps @60% of 1RM

WOD
(AMRAP in 7)
2-4-6-8-10-12-14 etc..
burpees
*after each round of burpees do 12 V-Ups
*continue up the ladder of burpees until time runs out
*v-ups will always be 12 reps

FINISHER
PARTNER ROW
(6 rounds)
400 meter row sprint
*alternate turns, you rest while partner goes
*you will get 3 rows each to make up the teams 6 rounds
*should be all out sprint each round

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