September 17, 2019 Tuesday

Row L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8 L4: 24/20 Completely Over L3; 24/20 L2: 20/Plates L1: Plates Hang Power Snatch L4: 95/65 L3; 75/55 L2: 55/35 L1: 35/15


September 16, 2019 Monday

Run L4: 400M L3; 400M L2: 300M L1: 200M Pull-Ups L4: C2B L3; Pull-Ups L2: Banded/Box L1: Ring Rows Lunge L4: 50/35 L3; 35/25 L2: 15/10 L1: BW/Step-Ups Wall Climb L4: 6 L3; 4 L2: 4 Wall Walks L1: 8 Burpees


September 15, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


September 14, 2019 Saturday

6 Wall Climbs 15 Synchro Hang Clean and Jerks 30/24 Cal Row *1 works while one rests. Split up work however. Both athletes Clean and Jerk Wall Climbs L4: 10 L3: 6 L2: 6 Wall Walks L1: 12 Burpees Barbell L4: 65/45 L3: 45/35 L2: 35/25 L1: 25/15 Row L4: 37/30 L3: 30/24 L2: 24/20 L1: 20/16


September 13, 2019 Friday

4 Overhead Squats, each with a pause at the bottom of the OHS. This will be on the coaches call. If you need to, scale to Front Squats

OHS L4: 95/65 L3: 65/45 L2: 45/35, 65/45 FS L1: 35/15, 45/35 FS MB L4: 30/20 L3: 20/14 L2: 10/8 L1: 200M Run

5 Pull-Ups at 50% 5 Pull-Ups at 25% 5 Pull-Ups at 10% 5 Strict Pull-Ups Progression is as written. If we scale, scale down the ladder as needed: 5 Weighted Negative Pull-Ups 5 Negative Pull-Ups 5 Very Challenging Ring Rows 5 Ring Rows


September 12, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


September 11, 2019 Wednesday

9/11 Memorial WOD

*Gymnastics movements are 11 reps *Weightlifting movements are 22 reps Run L4: 800M L3: 800M L2: 600M L1: 400M Barbell L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 *Box Jump Height is a height you are still comfortable with* L4: 36/28 L3: 30/24 L2: 24/20 L1: Plates Toes To Bar L4: T2B L3: T2B L2: Hanging Knee Raises L1: Ab Mat Sit-Ups L4: Burpee C2B L3: Burpee Pull-Up L2: Burpee Pull-Up (Less of a jump) L1: Burpees L4: Deficit HSPU (3"/1.5") L3: HSPU L2: Ab Mat HSPU L1: Box HSPU/Push-Ups Row L4: 800M L3: 800M L2: 600M L1: 400M


September 10, 2019 Tuesday

L4: Ring MU L3: Ring Dip L2: Banded Dip L1: Box Dip L4: HS Walk L3: Bear Crawl L2: Bear Crawl L1: Plank Hold L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


September 09, 2019 Monday

10 Min EMOM: 3 Back Squats @ 70-75% of 1 RM

L4: Triple Unders (1:2) L3: Double Unders L2: Single Unders X2 L1: Single Unders *If you plan to work Doubles, spend 1 min, 50 Sec, 40 Sec, 30 Sec, 20 Sec L4: Ab Mat Sit-Ups L3: Ab Mat Sit-Ups L2: Ab Mat Sit-Ups L1: Ab Mat Sit-Ups 25-20-15-10-5


September 08, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


September 07, 2019 Saturday

Row L4:24/20 L3: 20/16 L2: 16/13 L1: 13/10 Burpee Box Jump Over L4: 10 @ 24/20 L3: 8 @ 24/20 L2: 8 @ 20/Plates L1: 8 Burpees R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


September 06, 2019 Friday

L4: As written L3: As written L2: As written, Form L1: 1 Power Snatch + OHS work or 3 Power Snatch form

Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Rope L4: Legless L3: 15' L2: 10' L1: 8 Ring Rows


September 05, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


September 04, 2019 Wednesday

L4: As Written L3: As Written L2: 3 RFQ: 10 Bent Over Barbell Rows, 5 Negative Pull-Ups L1: 3 RFQ: 10 Bent Over Barbell Rows, 10 Ring Rows

L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 315/215 L3: 225/155 L2: 165/115 L1: 125/85 L4: Ring MU 1:2 L3: Ring Dip L2: Banded Ring Dip L1: Box Dips/Push-Ups


September 03, 2019 Tuesday

Use the load you plan to use for the workout. This is to help warm us up and work on barbell cycling

*13 Min Cap Bear Complex L4: 105/70 L3: 75/55 L2: 45/35 (Hang) L1: 35/15 (Hang) Bike - Males L4: 30-20-10 L3: 24-16-8 L2: 20-13-7 L1: 16-10-6 Bike - Females L4: 24-16-8 L3: 20-13-7 L2: 16-10-6 L1: 13-8-5

L4: Triples L3: DU L2: DU L1: Singles L4: Freestanding Holds L3: Handstand w/ Spotter L2: Handstand on Wall L1: Plank L4: OHS L3: OHS L2: OHS L1: Squat


September 02, 2019 Monday

Burpees L4: As written L3: As written L2: As written L1: Box Burpees KBS L4: 53/35 L3:53/35 L2: 35/26 L1: 26/18 Pull-Ups L4: Pull-Ups L3: Pull-Ups L2: Banded L1: Ring Rows Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box Run L4: 400 L3: 400 L2: 300 L1: 200


September 01, 2019 Sunday

Rest Day

Open Gym has been cancelled today due to Labor Day and because of the swim WOD outside of the gym. Message Clint if you'd like more information!


August 31, 2019 Saturday

*35 Min Time Cap Sandbag L4: Partner Carry L3: Partner Carry/30/20 Wallball each L2: 20/14lb Wallballs L1: Run TTB L4: 30 TTB L3: 20 TTB L2: 20 Hanging Knee Raises L1: 20 Synchro Ab Mat Sit-Ups Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50 Wall Climbs L4: 20 L3: 15 L2: 15 Wall Walks L1: 20 Burpees Tire Flips L4: Biggest L3: Big L2: Medium L1: Small Rope Climb L4: Legless L3: 15' L2: 10' L1: 20 Ground To Stands


August 30, 2019 Friday