Wednesday Schedule 6am/8am/9am/530pm WOD
WOD
AMRAP 30
Partner – Split Reps
24 pull-ups
24 deadlift 155/105
24 wall balls 20/14
24 power cleans 155/105
WOD
AMRAP 30
Partner – Split Reps
24 pull-ups
24 deadlift 155/105
24 wall balls 20/14
24 power cleans 155/105
WOD
AMRAP 30
Partner – Split Reps
24 pull-ups
24 deadlift 155/105
24 wall balls 20/14
24 power cleans 155/105
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Strength
5 Sets
2 snatch pulls +
1 full snatch
WOD
Snatch Ladder
30 Wall Balls 20/14
15 Snatch 75/55
30 Wall Balls
15 Snatch 95/65
30 WB
10 Snatch 135/95
30 WB
10 Snatch 155/105
30 WB
5 Snatch 165/125
30 WB
5 Snatch 185/135
20-min cap
Strength
2 snatch pulls +
1 full snatch
WOD
Snatch Ladder
30 Wall Balls 20/14
15 Snatch 75/55
30 Wall Balls
15 Snatch 95/65
30 WB
10 Snatch 135/95
30 WB
10 Snatch 155/105
30 WB
5 Snatch 165/125
30 WB
5 Snatch 185/135
20-min cap
Strength
2 snatch pulls +
1 full snatch
WOD
Snatch Ladder
30 Wall Balls 20/14
15 Snatch 75/55
30 Wall Balls
15 Snatch 95/65
30 WB
10 Snatch 135/95
30 WB
10 Snatch 155/105
30 WB
5 Snatch 165/125
30 WB
5 Snatch 185/135
20-min cap
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar
Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar
Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar
Saturday WOD 830am – SPIN 7am
Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets
Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets
Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets
Friday Schedule: 6am/8am – Open Gym 430pm
NO 9am class today.
Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD