FRIDAY

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WOD
“OPEN WOD 17.1″

(For time:)
10 dumbbell snatches @50/35#
15 burpee box jump-overs @24/20”
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

THURSDAY

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STRENGTH
(15 minute clock)
2RM Bench Press
*goal is 5# more than last 4RM

WOD
(25 minute AMRAP)
-IN TEAMS OF TWO-
400 meter row
*one partner rows while other rest

WEDNESDAY

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STRENGTH
(20 minute clock)
2RM Back Squat
*goal is to be 5# more than best 4RM

WOD
(EMOM for 10)
EVEN: 7 T2B
ODD: 10 Thrusters @95/65#

CORE
3×3 Armadillo drill with a partner

TUESDAY

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STRENGTH
(OT2:00 for 5 sets)
2 clean deadlift + 1 low hang squat clean, mid shin, @65%

WOD
(0:00 to 10:00)
-3 rounds-
5 power cleans @155/105#
10 c2b pullups
15 wallballs @20/14#

(10:00 to 20:00)
-3 rounds-
5 muscle ups
10 deadlift @225/155#
15 burpees over the bar

MONDAY

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STRENGTH
(OT2:00 for 5 sets)
2 Snatch deadlift + 1 hang snatch (squat) from mid shin @65%

WOD
(2 rounds for time)
20 power snatch @95/65#
20 OH alternating lunges @95/65#
80 double unders

SATURDAY

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TEAM WOD
(AMRAP in 20)
21 deadlifts @225/155#
15 bar facing burpees
*teams of two
*one teammate is running while other is doing the amrap
*pick up where your teammate is at when you get back from the run

FRIDAY

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THIS SATURDAY IF YOU PLAN ON DOING OPEN GYM, IT WILL ONLY BE OPEN UNTIL 12:30. SO AT 12:30 WE WILL HAVE TO CLOSE UP. IF ANYONE NEEDS TO GET A WORKOUT IN BUT CAN’T MAKE THE CLASSES OR OPEN GYM AT THAT TIME WE WILL BE DOING A ONE TIME OPEN GYM AT 6AM SATURDAY MORNING. YOU MUST BE DONE BY 8AM, IF YOU ARE NOT PLANNING ON DOING THE BOOTCAMP, YOU WILL NOT BE ALLOWED TO WORKOUT OFF TO THE SIDE AT THAT TIME.

STRENGTH
A. (OT2:00 for 3 sets)
4 bench press @65% of 4RM

B. (OT2:00 for 5sets)
3 strict pullups + 3 sec hold with chin over bar

WOD
(AMRAP IN 15)
4 muscle ups
4 power cleans @165/115#
4 muscle ups
6 power cleans @165/115#
4 muscle uos
8 power cleans @165/115#
*continue this pattern until 15 minutes are up

THURSDAY

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STRENGTH
(OT1:30 for 4 sets)
Power Clean + hang clean (squat) @+5# or 70%

WOD
(5 rounds for time)
12 HSPU
24 KB swings @50/35#
12 alternating foward lunges

WEDNESDAY

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STRENGTH
(OT2:00 for 3 sets)
4 back squats @65% of 4RM

WOD
(for time)
120 double unders
30 thrusters @95/65#
80 double unders
20 thrusters @95/65#
40 double unders
10 thrusters @95/65#

TUESDAY

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STRENGTH
(OT1:30 for 5 sets)
Snatch Pull + Hang Snatch (squat) @+5# or 70%

WOD
(5 rounds for time)
15 power snathes @75/55#
15 t2b