WOD:

3 rounds:

Max reps strict HSPU

Max reps strict pull-ups

*Rest as needed between sets and rounds. Record your total number of each exercise.

 

then

 

5 rounds:

30 Swings

30 Double unders

Rest 1 minute

*Choose a challenging weight for the KB swings.

Open gym

7-10 am

2-8 pm

*No strongman tonight.

 

Weightlifting:

Deadlift

Build to a heavy set of 5

 

5 rounds:

4 Strict chest to bar pull ups

8-12 Single arm KB push presses

12 Ab wheel roll outs

16 KB swings

 

 

 

WOD:

EMOM for 15 minutes:

Odd: 4 pistol squats each leg (add weight if possible)

Even: 10 Toes to bar

*If you are unable to consistently complete the prescribed number of reps, scale your numbers down to allow at least 10-15 seconds of rest per minute.

**Scale either exercise as needed to a progression or other variation that works for you.

 

then

 

Run 5×400 m

Rest 2 minutes after each run.

 

Bonus work:

60 KB swings

60 Ab wheel rollouts

 

Weightlifting:

Snatch high pull

5×5@80%

 

4 rounds:

5 weighted pull ups

10-15 Single arm DB rows

10 Reverse hypers

Rest as needed

 

Farmers carry

4×100 ft heavy

WOD:

5 rounds:

3 Weighted pull-ups

6-8 HSPU (Scale with strict press)

20 KB swings (heavy)

 

then

 

15 minute AMRAP:

10 Single arm DB push pressas each arm (50/30)

15 Deadlifts 225/155

30 Double unders

 

Weightlifting:

Back squat

4×8@75% (+5-10 lbs over last week)

 

Push press

4×8@75% (+5-10 lbs over last week)

 

5 rounds:

10 Dips

15 Hollow rocks

20 KB Swings

Rest as needed

 

 

Open gym

9-12

WOD @ 10:00 am

 

Weightlifting:

4 rounds:

10 step ups each leg

8-12 Double KB push press

 

4 rounds:

8-12 Dips

10 Reverse hyper

 

4 rounds:

15 leg raises

100 ft sled push (slow and heavy)

 

 

Hey guys!

As you all know, we’ve always allowed dogs in the gym. I love dogs, and I have always wanted you all to feel at home in your gym, but ultimately, safety has to be our number one priority above all else.

I’ve given this a lot of consideration, and I have decided that the only fair way to ensure everyone’s safety on this issue is to no longer allow dogs in the gym.

I know this is unfortunate for many of our well behaved dogs that come to the gym, but again, we can’t take a chance on the safety of our members, coaches, children, and other guests that attend the gym.

Thank you all for understanding.

-Keith

 

Open gym

7-10 am

2-8 pm

 

 

Strongman @ 7:00 pm

 

Weightlifting:

Clean deadlift

-build to a heavy set of 5

 

Weighted pull ups

5×3

*15 KB swings after every set

 

4 rounds:

15 Single arm DB rows

15 leg raises

100 ft farmers carry

 

 

 

 

WOD:

EMOM 20 minutes:

Odd: 3 Power snatches @ 70-75%

Even: 15 KB swings (Use a challenging weight)

 

then

 

Run 3×800 m

Rest 3 minutes between rounds

 

Extra core work:

4×15 Ab wheel roll out

Or

4×15 hollow rock

 

Weightlifting:

Rest day