Saturday

Warm Up:
Coach's Choice

WOD:
Saved by the Barbell
FGB with Burpees, Wallballs, Deadlifts (115/75), Sit-ups, Hang Power Cleans (115/75)

oFriday

Warm Up:
3 Rounds:
10 cal Row
7 Burpees
6 light DB Snatch
5 Scap Pull-ups
5 Kipping Swings

Strength:
3 Rounds (not for time)
10 Bench press (slow down fast up)
12 Double DB Bent Over Row

WOD:
2 Rounds:
50/40 cal Row
40 DB Snatch (50/35)
10 Muscle Ups or 10 Burpee Pull-ups or 30 Pull-ups 

Thursday

Warm Up:
6 min:
100m Run
10 Hip Switches
10 Light KB Swings
5 Low Box Jumps

Strength
4 Rounds (not for time):
7 Weighted Good Mornings
7 Tall Box Jumps

WOD:
10 min AMRAP:
10 KB Swings (70/53)
10 Box Jumps (24/20)

Wednesday

Warm Up:
3 Rounds:
100m Run
7 Barbell Good Mornings
7 Snatch Grip Push Press

Strength
10 min to build to heavy Power Snatch + Hang Power Snatch

WOD:
3 Rounds:
400m Run
15 Hang Power Snatch (135/95)

Tuesday

Warm Up:
6 min AMRAP:
:30 Double Under
5 Scap Pull-ups
5 Kipping Swings
5 Inchworms

Strength:
10 min EMOM:
Odd: :30 sec PVC Sit-ups (hold PVC behind neck)
Even: 3-7 Strict HSPU (scale with 2-3 negatives)

WOD:
12 min AMRAP:
10 Toes to Bar
15 Wall Ball
25 Double Under

Monday

Warm Up:
3 Rounds:
10 cal Row
7 Jump Squats
5 Burpees
:15 Dead hang

Strength:
5x5 Front Squat, pause in bottom (no bounce out)
*focus on good pause not heavy weight

WOD:
3 Rounds:
3 minutes
35/30 cal Row
Max Thrusters (95/65)
90 sec Rest
*should have no less than 35 seconds of Thrusters

Open Gym

Uptown 10am-11:30am

Downtown 10:30am-12:00pm

Downtown 6pm-8pm

Saturday

Warm Up:
Coach's Choice

WOD:
10 Rounds, 5 each (alternating):
20/17 cal Row
30 Wallballs

Friday

Warm Up:
7 min:
100m Run
10 Leg Swings front to back
10 leg Swings side to side
5 Muscle Clean
5 Push Press

Strength:
10 min to build to heavy Power Clean and Jerk

WOD:
3 Rounds:
400m Run
15 Clean and Jerks (115/75)

Thursday

Warm Up:
6 min:
100m Run
10 Walking Groiners
10 T-spine Rotations
3 Burpees

Strength:
4 Rounds:
10 Push-ups with hand walk to plates
Into 6 Single Leg Box Jumps (3 each leg)

WOD:
10 min:
5 Front Squats (185/105)
10 Lateral Bar Burpees