Monday

Open Gym Workout
Warm Up:
7 min AMRAP:
400m Run
Then:
7 Muscle Snatch (PVC or Barbell)
7 Box Jumps
7 Jump Squats

Strength/Skill:
10 min EMOM:
1) 3 Power Snatch (Building)
2) 3 Muscle Ups/7 CTB Pull-ups/9 Chin Over Bar

WODK
"Glen CoCo"
15 min Clock:
3 Rounds:
10 Power Snatch (95/65)
20 Wall Balls
Then Max Rounds:
10 Burpee Box Overs
5 Muscle Ups

Cool Down:
Squat Sequence Day 1:
1:00 Banded Ankle Dorsiflexion/side
1:00 Pigeon/side 
4:00 Passive Squat

Home Workout
Warm Up:
800 m Run
2 Rounds
10 Pass Throughs
10 Scorpions
5 Yoga Push-ups
10 Toe Touch Squats

Mobility of Choice

Strength/Skill:
Pistol Development:
2x:
A. 5 Box Step Downs/leg
B. 5 Squats Narrowing Stance
C. 5 Step Back Delayed Lunges
D. 5 Deck Squats
+ 8 min Pistol Practice

WOD:
5 Rounds for Time:
15 Air Squats
15 Burpees
15 HR Push-ups
15 min Cap

Cool Down:
2x:
90 degree Prone Pec Stretch 1:00/side 
Couch Stretch 1:00/side
Frog Pose :90
Prayer PNF :90
Wrist In/Out :30 

Saturday

Open Gym Workout
Warm Up:
Athlete's Choice

WOD:
Fran
21-15-9
Thrusters (95/65)
Pull-ups

Home Workout
Warm Up:
1:00 Jump Rope Speed Step
6-8 Sit-ups
5 Yoga Push-ups
10 Pass Throughs
10 Steps Heel-Toe Walk x 2

Strength/Skill:
EMOM x 10:
1 TGU/arm

WOD:
21 Dumbbell S2OH R
21 Dumbbell S2OH L
21 Renegade Row R
21 Renegade Row L
100' Suitcase Carry
15,15,15,15
100' Carry
9,9,9,9
100' Carry

Cool Down:
200-400m Walk 
2 Rounds:
1:00 Cobra
1:00 Arch of Foot Smash
10 Quad T-spine Rotations

Friday

Open Gym Workout
Warm Up:
7 min AMRAP:
100m Run
7 Muscle Clean (PVC or bar)
7 Push Press
5 Burpees

WOD:
10 Rounds:
8 Clean and Jerks (95/65)
10 Bar Facing Burpees
*20 min Cap

Cool Down:
2 min Foam Roll Lower Back
10 T Spine Rotations

Home Workout
Warm Up:
400m Jog
2 Rounds:
10 Narrowing Stance Squats
5 Yoga Push-ups
10 Reps aAssisted Wrist Flexion and Extension
10 Ankle Rolls

Strength/Skill:
2 Rounds:
A. 5 Box Step Downs
B. 3 Step Back Lunges with Toe Lift Off
C. 3 Negative Pistols/side
D. 4-5 Two Legged Deck Squats

WOD:
7 Rounds for Time and Quality:
7 Pistols/leg
7 Strict HSPU
7 Box Jumps (30")

Cool Down:
2:00 Foot Smash
2 Rounds:
1:00 Pigeon
1:00 90/90 Pec/side
1:00 Standing Hamstring

Thursday

Open Gym Workout
Warm Up:
3 Rounds
100m Run
10 KB Swings
10 PVC Pass
10 T-Spine Rotations

Strength/Skill:
5 Sets Raise Complex:
1 Set (30 Reps):
10 DB Raises (Front)
10 DB Raises (Side)
5 DB raises (Front)
5 DB Raises (Side)

WOD:
4 Rounds:
400m Run
30 KB Swings (53/35)
*15 min Cap

Cool Down:
Seated Straddle
1 min Reach to Each Foot
Laying on Back
1 min Up and Over Each Leg

Home Workout
Video
Warm Up:
400m Run
A. Two Foot Hops to Stride
Pendulum Swing to Stride
High Pulls to Stride
20 Steps Heel-Toe Walk
10 Hip Switches
20 Steps Walking Ankle Cradle
10 Leg Swings
Mobility of Choice

Strength/Skill:
Run 100m at 70% effort, walk back
Rest 2:00
100m Run at 80% effort
Rest 1:00
Run 50m at 90% effort
Rest as needed

WOD:
100m Run x 10 Sprints
Rest :90

Cool Down:
2 Rounds:
1:00 Loaded Dorsiflexion 
1:00 Anterior Tib Smash 
10 Cat/Cows

Wednesday

Open Gym Workout
Warm Up:
4 Rouds:
:30 DU
10 Muscle Snatch (PVC or bar)
10 Squat

Strength/Skill:
10 min EMOM:
2 Squat Snatches

WOD:
10 min AMRAP:
5 Squat Snatch (135/95)
35 Double Unders

Cool Down:
Squat Sequence Day 1:
1:00 Banded Ankle Dorsflexion/side
1:00 Pigeon/side
3:30 Passive Squat

Home Workout
Video
Warm Up:
12-16 Three-limbed Burpees
2 Rounds:
5 Straddle Stance Inchworms with Press-up
10 Leg Swings
10 Single Arm Dumbbell Deadlifts
10 Tuck Jumps

Strength/Skill:
A1. 6-10 Single Leg Glute Bridge with Front Foot Elevated
Rest 1:00 between legs
A2. Single Leg RDL 5-6/leg 1:00
A3. 10-12 Dead Bug Combos x 3

WOD:
10 min AMRAP:
Alternating Devils Press

Cool Down:
2 Rounds:
10 Prone Press-ups
1:00 Figure Four Stretch 
2:00 Foam Roll Calf

Tuesday GYM workout

Warm up:

6 MIn AMRAP
10 cal Row
10 PVC Pass Thrus
5 Burpees
10 leg Swings

Strength:

12 min EMOM
1) :30 Superman
2) 12 Side Bends(L)
3) 12 Side Bends (R)

WOD:

5 Rds
1 min Row
1 min dbl DB Push press (50/35)
1 min Plank

Cool down: 3 min easy row

HOME WORKOUT:

warm up:
1:00 jump rope + 2 rounds of:
20 steps heel-toe walk
5 side lying windmills
5 situps
5 t spine rotation + :20 double unders sprint

Skill:

Handstand practice
a. :10-:20 planche lean
b. 10 behind the neck Z-press
c. :20 nose and toes
d. :20 shoulder taps(2 rounds)

+ 5 min handstand walk practice

WOD:
"Annie" 5
50-40-30-20-10 double unders/ sit ups

Cool Down:
2 rounds
a. 1:00 seated rhombiod
b. 1:00 prayer
​c. :30 wrist flexion and extension

​We are at capacity this morning at all gyms. There are no more sign ups, so please do not show up and expect to come workout. You will not be able to come in.

If you ARE signed in, please do not bring your family members or guests.
​
Thank you for understanding at this time!

Saturday

At Home Workout
Warm Up:
2 Rounds:
1:00 Jump Rope Speed Step
6-8 Sit-ups
5 Yoga Pushups
10 Pass Throughs
10 Steps Heel-Toe Walk 

Strength/Skill:
Handstand Practice
2 Rounds:
A. :10-:20 Plank Lean
B. 10 Tall Kneeling Behind the Neck Press c
C. 5 Pike Push-up Press
D. 10-20 Shoulder Taps
+ 5 min Handstand Walk Practice

WOD:
3 Rounds for Time:
100 Double Unders
21 Ab Mat Sit-ups
12 HSPU

Cool Down:
200-400m Walk 
2 Rounds:
1:00 Cobra
1:00 Arch of Foot Smash
10 Quad T-spine Rotations

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