Friday

Warm Up:
In 3 mins Row:
10 Strokes Legs Only
10 Strokes Arms Only
10 Strokes Legs and Back
10 Full Strokes
Then 2 Rounds
:20 Dead Hang
10 Barbell Good Mornings
:20 Hollow Hold

Strength:
EMOM 10 mins:
Even: 8-10 Strict T2B
Odd: 15 Hip (Back) Extension or Supermans

WOD:
5 x 2 min Round:
s 3 Rope Climbs
Max cal Row
Rest 3 mins

Thursday

Warm Up:
3 Rounds:
200 m Run
12 Push-ups
:10 HS Hold
10 Low Box Jumps
12 Shoulder Taps

Strength:
Clean Complex: 7 Sets of Clean High Pull + Power Clean + Squat Clean

WOD:
Open 15.4
8 min AMRAP
3 HSPU
3 Clean (185/125)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans... 

Wednesday

Warm Up:
3 Rounds:
1 min Jump Rope
12 Lunges
10 Light DB Push Press
10 Wallballs

Strength:
Bench Press 10-8-6-4-2
Building

WOD:
15 min AMRAP:
45 DUs
30 DB Reverse Lunge (50/35)
20 Box Jumps

Tuesday

Warm Up:

EMOM 8 mins

Even 35 double unders
Odd 10 burpees

Then: 2 rounds
10 kip swings
10 pass thrus
10 muscle snatch

Strength: 
Power Snatch 4x5

WOD:
Open 16.3

7 Min AMRAP
10 Power Snatch 75/55
​3 Bar Muscle Ups

Monday

Warm Up:
4 Rounds using 200 m:
50 m Jog
50 m Run
50 m Hard
50 m Sprint
Then 2 Rounds:
15 ARE Squats
1 length Sampson Stretch

Strength:
Back Squat of 1 RM
5 @ 70%
3 @ 75%
3 @ 80%
3 @ 80-85%

WOD:
In 18 mins:
Run 1 mile
Find a 3 RM Back Squat
*This workout has two scores

Sunday Open Gym

Uptown 10am - 11:30 am
​Downtown 6 pm - 8 pm

Saturday

Warm Up:
Coach's Choice

WOD:
25 min AMRAP with Partner:
1: 40/32 cal Row
Partner 2: AMRAP of 8 T2B 12 Med Ball Cleans (20/14)

Friday

Warm Up:
2 Rounds:
12 Box Jumps
10 Alt. DB Snatch
8 Good Mornings
4 Burpees

Strength:
10 minutes to find  Max DB Snatch

WOD:
17.1
 For Time:
10-20-30-40-50
Alt. DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)

Tuesday

Warm Up:

EMOM 8 mins
Even: 35 double unders
Odd:10 burpees

Then 2 rounds
10 kip swings
10 pass thrus
10 muscle snatch

Strength:

Power Snatch 4x5

WOD:

OPEN 16.3
7 min AMRAP
10 Power Snatch 75/55
3 Bar Muscle Ups

Thursday

Warm Up:
500 m Row
Then 2 Rounds:
10 Kip Swings
10 Lunges
10 Ring Rows
10 Burpees
10 Scap Pull-ups
10 Lunges

Strength:
12 min EMOM:
Even: 12 DB Front Rack Lunge
Odd: 3-5 Negative Pull-ups

WOD:
4 Rounds:
4 Bar MUs
16 Pistols