Monday

Warm Up:
200m Run
10 Leg Swings
10 Ring Rows
50m High Knees
10 Ring Rows
10 Kip Swings
2 Pull-ups
50m Butt Kicks
2 Pull-ups
50m Solider Walk
2 Pull-ups
50m Side Shuffle
200m Run

Strength:
Core Work
Every :30 for 6 Rounds:
:15 Hollow Body
:15 Superman

WOD:
"Nicole"
20 min AMRAP:
400m Run
Max Rep Pull-ups

Sunday

Open Gym
Uptown 10:00-11:00
Downtown 1:30-3:00
Mid City 10:00-12:00

Saturday

Warm Up:
Coach's Choice

WOD:
Both partners run, split 3 rounds however
400m run Buy In 
3 Rounds:
30 Burpee Box Overs (24/20)
60 Wallballs
400m Run Buy Out
*20 min cap

Friday

Warm Up:
3 Rounds, 2 lengths each:
High knees
Butt Kicks
Lateral Lunge

Strength:
3 Rounds:
250m Row Sprint into 200m Run Sprint
2 min Rest

WOD:
Front Squats (from floor)
10-8-6-4-2 (185/115)
10 Pull-ups after each round

Thursday

Warm Up:
6 min:
100m Row
10 Barbell or PVC Cleans
10 Barbell or PVC Front Squats
10 Barbell or PVC Jerks

Strength:
10 min to build to Max Clean and Jerk (any style)

WOD:
3 Rds
400m Run
15 DB Hang Cleans (50/35)
15 DB Shoulder to Overhead

Wednesday

Warm Up:
3 Rounds:
100m Row
10 Scap Push-ups
10 low Box Jumps

Strength:
10 min Alt EMOM:
Odd: :30 sec Hollow Hold
Even: 5 strict Press

WOD:
1 min SDHP (95/65)
1 min Box Jumps (24/20)
2 min SDHP
2 min Box Jumps
3 min SDHP
3 min Box Jumps

Tuesday

Warm Up:
6 min:
100m Run
Couch Stretch, 1 min each leg
10 Barbell Strict Press

Strength:
4 Rounds:
8 Heavy Walking Lunges
8 Barbell Rollouts
2-2:30 Rest

WOD:
11 min AMRAP
400m Run
75 KB Swings (53/35)
50 Wall Balls
Max TTB

Monday

Warm Up:
2 Rounds:
200m Run
10 PVC Throughs
:30 sec Dead Hang
10 Hollow Swings

Strength:
10 min Alt EMOM:
Odd: 30 sec Double Under
Even: 3-5 Pull-up Negatives

WOD:
7 Rounds:
7 Power Cleans (95/65)
7 Thrusters
7 Bar Facing Burpees

Open Gym

Uptown 10am-11am

Downtown 10am-12pm and 5:30pm-8:00pm

Midcity 10am-12pm

Saturday

Warm Up:
Coach's Choice

Partner WOD:
20 min AMRAP:
200/180 cal Row, switch every 20 cals
100 Deadlifts (205/155), switch every 10 reps
50 Burpee Box Jump Overs (24/20), switch every 5 reps
*one partner works while other rests