WOD/Events

Schedule update:

No 8:30PM open gym or WOD

	Weekly Overview	Events/Classes
Monday	Back Squats
Tuesday	Gymnastics and Core	Core Blast @ 6:45PM Mobility @ 6PM Shoulders and chest
Wednesday	Split Jerks	No Skills Class
Thursday	Deadlift
Friday	Gymnastics Strength
Saturday	Core Strength
Sunday	Long metcon	Yoga: 10AM! Faith and Fitness @ 3:30PM More Information!

Strength:

25:00 to Establish:
1RM Back Squat

Conditioning:

2 Rounds
21/16 Calorie Row (Fx: 16/11)
21 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)

Strength:

E3MOM 15
Rx+:
5 Tempo Strict Handstand Push Ups (50×5)
100m Jog

Rx:
5 Tempo Kipping Handstand Push Ups (50×5)
100m Jog

Fx:
5 Tempo Kipping Handstand Push Ups (30×3)
100m Jog

Scaled:
5 Tempo Pike Handstand Push Ups (30×3)
100m Jog

Conditioning:

21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
9 – 15 – 21
Burpees Over the Bar

Schedule update:

1PM WOD only!!

Strength:

5 Rounds
Work :30/Rest :15
1: High Plank
2: Low Plank
3: Reverse Plank
4: V – Ups or Tuck Ups

Conditioning:

AMRAP 22
400m Run
22 Jump Switch Lunges
22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Each Arm Dumbbell Front Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
22/17 Calorie Row (Fx: 17/12)

Schedule update:

No 8:30PM WODs

Friday cancelled classes: 5:30PM and 6:30PM

Saturday: 1PM WOD only!!

Strength:

EMOM 15
1 Power Clean (ME)

Conditioning :

4 Rounds
With a Partner, Alternating Movements
200m Run
20ft Handstand Walk (Fx: 40ft Bear Crawl) (Rx+: 40ft)
20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)

Schedule update:

No 8:30PM WODs

Friday cancelled classes: 5:30PM and 6:30PM

Saturday: 1PM WOD only!!

Strength:

E2MOM 14
Back Squats
1: 3@75 – 80%
2: 2@75 – 80%
3: 1@80 – 85%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@100%+
7: 1@100%++ (optional)

Conditioning:

AMRAP 9
18 Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
36 Kettlebell Swings
72 Double Unders (Fx: 54)

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Strength:

E3MOM 15
3 Push Jerks (ME)

Conditioning:

2 Rounds
Work :45/Transition :15
1: 17/11 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: AMRAP Toes to Bar
3: 17/11 Calorie Ski (Fx: 12/8) (Rx+: 20/15)
4: AMRAP Toes to Bar
5: Rest

Strength:

E2MOM 14
Deadlifts
1: 3@75 – 80%
2: 2@75 – 80%
3: 1@80 – 85%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@100%+
7: 1@100%++ (optional)

Conditioning:

3 Power Snatches to start each set. Followed by:
10 – 8 – 6 – 4 – 2
Overhead Squats

(135/95) (Fx: 95/65) (Rx+: 175/120)

Schedule update:

No Core Blast or Mobility this week!!

Friday cancelled classes: 5:30PM and 6:30PM

Saturday: 1PM WOD only!!

	Weekly Overview	Events/Classes
Monday	Long METCON
Tuesday	Deadlifts	No Mobility No Core Blast
Wednesday	Push Jerks	No Skills Class
Thursday	Back Squats
Friday	Power Cleans	No 5:30 & 6:30PM WODs
Saturday	Core Strength	Only WOD- 1PM!!!!
Sunday	Hand Stand Push Up Strength	Yoga: 10AM!

Conditioning:

EMOM 28
1: 20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
2: 3 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 5)
3: 6 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
4: 100m Run

4:00 Rest After Entire EMOM, Then…

2:00 Max Calorie Row

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