Open gym

6-10 am

2-8 pm

 

*No weightlifting class tonight.

Strongman @ 7:00 pm

 

Weightlifting:

Snatch

3 waves:

85%x2

90%x1

 

Clean and jerk

3 waves

85%x2(1+1)

90%x1

 

Snatch pull

5×3@105%

 

Back squat

4×2@90%

WOD:

Bench press

5×3@80-85% (2 sec pause at chest)

 

then

 

With a partner:

25 minutes AMRAP:

Row or Bike 30 cals

10 toes to bar

*One partner works while the other rests. Complete a full round before switching partners.

 

Weightlifting:

Rest day

WOD:

Deadlift

4×5@80%

*Don’t touch and go.  Come to a complete stop after each rep.

 

then

 

20 min AMRAP

10 Handstand push ups (scale with strict press)

20 KB swings 53/35

50 Double unders

 

 

Weightlifting:

Snatch:

3 waves

Heavy single

90%x1

95%x1

 

Clean and jerk

3 waves:

Heavy single

90%x1

95%x1

 

Clean pull

5×2@105%

 

WOD:

Overhead squat

5×2@85% (+5-10 lbs over last week)

 

then

 

“Jackie”

For time:

1000 m row

50 thrusters 45/33

30 pull ups

 

Weightlifting:

Power snatch

-build to a heavy single

 

Power clean and jerk

-build to a heavy single

 

Front squat

3 waves:

90%x1

95%x1

Heavy single

 

Good morning

4×5

WOD:

Bench press

5×3@80-85% (2 sec pause at chest)

 

then

 

Buddy tag team

25 minutes:

Row or Bike 25 cals

15 Push ups

*Switch each time a partner completes a full round.

 

Weightlifting:

Rest day

WOD:

Deadlift (No touch and go’s)

3×8@75%

 

then

 

5 RFT:

10 Goblet squats 53/35

10 Toes to bar

 

Weightlifting:

Snatch

3 waves:

2@85%

1@90%

1@95%

 

Clean and jerk

3 waves:

2@85%

1@90%

1@95%

 

Clean pull

4×3@105%

 

Push press

4×3@80%

WOD:

Overhead squat (2 sec pause in bottom)

5×2@85%

 

then

 

4 RFT:

15 Power cleans 135/95

15 Push presses 135/95

Run 400 m

 

Weightlifting:

Front squat

5×3@85%

 

Snatch high pull

5×2@105%

 

Power jerk

4×3@75%

 

Good morning

4×5

Saturday:

Open gym 9-12

Community WOD @ 10:00 am

Bring a friend!  This workout is welcome to all fitness levels!

 

Sunday:

Open gym 10-Noon

Endurance WOD @ 10:00

 

Friday’s WOD:

 

6 RFT:

12 Deadlifts 225/155

12 Burpee Box jumps

Run 400 m

 

Weightlifting:

OTM 12 minutes:

1 Power snatch @70-75%

 

OTM 12 minutes:

1 Power clean and jerk @70-75%

 

RDL

4×5