Daily WOD

8:30am Partner WOD ONLY

AMRAP X 32 Mins

**8K/6K ROW

44 Push Ups

44 Wall Balls

44 Box Jumps

44 Sit Up

**One rows while other works, when row is complete both partner may work together on the AMRAP

5:30am, 8:30am, 9:30am Open Gym & 4pm

STRENGTH

Front Squat (Take No Longer then 2 Mins rest Between SETS)

5 @70%

3 @80%

2 @85%

1 @90%

1 @95%

WORKOUT

For Time:

600m Run

5 Rounds of

10 Push-ups 

10 Air Squats

300m Run

5 Rounds of

3 Wall Walks 

10 Alt. DB Lunges   

600m Run

5:30am, 8:30am, 9:30am, 4pm, 5pm & 6pm

STRENGTH

Clean Complex 

E90s for 7 sets (MOD-HVY *add every 2 sets)

1 Hang Power Clean +2 Power Clean

WORKOUT

Complete For Time:

10-9-8-7-6-5-4-3-2-1

Dumbbell Clean & Jerks 50/35

Burpees 

GHDs

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm (Gymnastics & Open Gym) & 6pm

STRENGTH

Push Press

E2MOM for 5 Sets:

5 Push Press

*Build over course of 5 sets

WORKOUT

Lil Eva

5 Rounds For Time of:

400m Run

15 Kettlebell Swings

15 Pull-ups

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm (Oly & Open Gym) & 6pm

STRENGTH 

E2MOM X 5 SETS

2 Deadlift @80%, @85%, @90%

5 Bench Press 

WORKOUT

AMRAP x 12

10 Deadlift 115/75

50 Double Unders

15 Toe 2 Bars

5:30am, 8:30am, 9:30am Open Gym, 4pm & 5pm

STRENGTH

Back Squat

1×20 @ 55% + 45-50lbs

(*Using last weeks working load +5-10)

THIS IS THE LAST WEEK of 20’s   (DELOAD NEXT WEEK)

WORKOUT

EMOM For 15 Minutes:

M1: 10 Box Jump Overs 24/20″

M2: 15/10 Cal Ski

M3: 10 Hang Power Snatch 95/65

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