WOD / Events

“Coach Ryan”
For Time:
150 Double Unders
30 Devil’s Press (50/35)
30 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20)
30 Hang Power Snatch (125/85)
150 Double Unders
*Compare to 9/14/2022

Optional Finisher
Accumulate 25 Cat Cows
1:00/1:00 Pigeon Stretch
1:00/1:00 Crossbody Banded Shoulder Stretch
:30/:30 Pec Stretch w/ Rig
1:00-2:00 Foam Roll Calves

Weekly OverviewEvents/Classes
Monday1RM/3RM Back Squat Make-Up
OR
Front Squat
Tuesday“Coach Ryan” Benchmark WOD
WednesdayUnilateral Lower Body5:45 PM – Bar Muscle-Up
Skills Clinic
ThursdayPush Press
FridayUnilateral Lower Body 
Saturday“Armistice” Veterans Day WOD
SundayBench Press

Strength
In 24:00:
Establish 1RM OR 3RM Back Squat

OR

Every 1:30, 6 Rounds
1) 3 31X-Tempo Front Squats (65-70%)
2) 6 Ball Slams
*31X-Tempo – 3s down, 1s pause in squat

Conditioning
AMRAP 8
250/200m Row (FX: 200/150m)
12 Front Squats (105/75) (FX: 75/55)
12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 8 Chest to Bar Pull-Ups + 4 Bar Muscle-Ups)

Strength
Every 3:00, 5 Sets
5 Strict Press (↑)

Superset Accessory (3+ out of 5)
10/10 Elbow Supported Weighted External Rotation

Conditioning
8 Rounds of 1:00 on/:30 off
AMRAP
5 50′ Shuttle Runs
10 Burpees to 12″ Target (FX: 6″ Target)

Join us for Seventh Heaven at 7:15 AM!
Squad WOD: 9 & 10 AM

Squad WOD
4 Rounds of 6:00 on/2:00 off w/ Partner, Split Reps Any Way
500/400m Row (FX: 400/300m) (RX+: 600/500m)
24 Toes to Bar (FX: 16)
24 Bar Facing Burpees
AMRAP Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*Score is total Snatches

Conditioning
EMOM 28
1-2) 300m Run (FX: 200m) (RX+: 400m)
3) 50 Double Unders (FX: 35) (RX+: 65)
4) AMRAP Calorie Ski
5) AMRAP Calorie Bike
6) Rest
7) Rest
*Score is total calories (Ski + Bike)

Optional Finisher
1:00/1:00 Couch Stretch (Hips/Quads)
1:00/1:00 Single Leg Forward Fold (Hamstrings)
1:00-2:00 Foam Roll Calves
1:00/1:00 Lacrosse Ball Mash Feet (Arches)

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Upcoming Events