FRIDAY


FLOATER EVENT
“SECRET WARS”
IT’S A SECRET
*will be revealed Sunday*


OPEN WOD 20.1
(10 rounds for time of)
8 ground-to-overheads @95/65#
10 bar-facing burpees

Time cap: 15 minutes

SCALED/TEENS/MASTER 55+
(10 rounds for time of)
8 ground-to-overheads @65/45#
10 bar-facing burpees

Time cap: 15 minutes

SCALED TEENS/MASTERS 55+
10 rounds for time of:
8 ground-to-overheads @45/35#
10 bar-facing burpees

Time cap: 15 minutes

THURSDAY


EVENT 4, EVENT 5, EVENT 6, EVENT 7 & EVENT 8
“ENDGAME”
*15 MIN CLOCK*
EVENT 4 – 3:00 max reps Devil press @40/25#
EVENT 5 – 3:00 max reps power snatch @75/55#
EVENT 6 – 3:00 max reps demon press @40/25#
EVENT 7 – 3:00 max reps thruster @75/55#
EVENT 8 – 3:00 max reps angel of death press @40/25#
*one person working at a time
*each 3 minutes scored as an individual events


STRENGTH
(OT3:00 x 5)
1 back squat @80%
*add weight to each set

WOD
(5 rounds for max reps)
:40 sec max reps of DB power clean
:20 sec REST
:40 sec max reps DB shoulder to overhead
:20 sec REST

WEDNESDAY

EVENT 3
“PLANET HULK”
*EMOM x 6*
3 deadlifts-2 cleans-1 Shoulder OH
*three lifts per partner, one each minute
*score is total of all 6 lifts
*must go up in weight each lift
*not allowed to go down in own weight
*if miss a lift you are done for that minute. You will not be able to lift until next minute. No one goes on your minute


WOD
(0:00-7:00)
EMOM
10 T2B

(7:00-14:00)
10-9-8-7-6-5-4-3-2-1 rep of
Box jumps
C2B pullups

(14:00-21:00)
20-15-10-5
wall balls
KB swings
push ups

(21:00-28:00)
AMRAP
45 Double unders
45 Air squats
45 v-ups
45 burpees

OPTIONAL DAILY EXTRA WORK
750 meter row @2:10-2:15 pace
REST 1:00
750 meter row @2:05-2:10 pace
REST 1:00
750 meter row @2:00-2:05 pace
REST 1:00
750 meter row @1:55-2:00 pace
REST 1:00
750 meter row @AFAP pace
REST 1:00

TUESDAY

ATTENTION! THE TEAMS FOR THIS WEEKENDS IN HOUSE COMPETITION WILL BE POSTED ON THE NEW FACEBOOK PAGE FOR THE GYM. SINCE WE HAVE WENT BACK TO OR REGULAR GYM NAME WE HAD TO DO A NEW FACEBOOK PAGE. SO IF YOU WANT TO SEE ANYMORE POST OR IF YOU WANT TO KNOW YOUR TEAMMATE, SEARCH Renegade Strength & Fitness. @rsffitness WILL WORK TOO. YOU WILL ALSO SEE THE VIDEO OF THE MOVEMENTS FOR THE FIRST EVENT. WE WILL GO OVER MORE DETAILS ON SUNDAY BUT YOU WILL GET AN IDEA AGEAD OF TIME OF WHAT WE WANT. BE SURE TO FOLLOW AND LIKE THE PAGE. YOU CAN ALSO GET A LOT ON THE INSTAGRAM PAGE. TO STAY UP TO DATE ON ANY INFORMATION ABOUT THE GYMNDAILY BE SURE TO FOLLOW BOTH PAGES.

EVENT 2
“FLASH POINT”
*5 MIN CAP*

PARTNER 1 performs
20 cal row
15 cal bike
10 burpees over bar

THEN TAGS PARTNER 2

PARTNER 2 performs
10 burpees over bar
15 cal bike
20 cal row

*video to come tomorrow!


STRENGTH
(OT1:30 x 6 sets)
2 power snatch @85%

WOD
(AFAP)
2000 meter row
30 bar facing burpees
21 hang power snatch

OPTIONAL DAILY EXTRA WORK
(EMOM x 24)
M1: 50 double unders
M2: 15 GHD situps
M3: 15 front rack lunges @135/95#
M4: 20 HR push ups

MONDAY

EVENT 1
“WORLDS FINEST”
*22 MIN CAP*
(5 rounds)
300m run (both-together)
30 wallballs @20/10 (15/15 reps)
30 box jumps overs @40” (1/1 take turns).

*movement standards will be posted with a video on Instagram & Facebook. So keep an eye out.


STRENGTH
(OT3:00 x 5 sets)
1 press @80%
*add weight to each set

WOD
(AMRAP in 15)
300 meter run
10 HSPU
10 power cleans

OPTIONAL DAILY EXTRA WORK
(4 rounds)
12 z-press @35% of 1RM strict press
12 strict pullups
2:00 max cals ski
REST 2:00