Monday we start the week of with a challenge. A 3 round WOD with two high skill gymnastic movements (rope climbs and HSPUs) combined with a hard effort bike to make things even more challenging. Come work your weaknesses and start your week off feeling accomplished. Each time you come in and work on these movements – the closer you get to mastering them.

Tuesday is a heavy squat day with a 12 min amrap of front squats, sit ups and rowing. The front squat will become increasingly harder as the midline becomes taxed from the sit ups not to mention the elevated heart rate brought on by the rowing.

Wednesday is a 50 rep chipper with sumo deadlift high pulls, burpees, pull ups and push press. The weight on the barbell movements is moderate to heavy and are split up by two gymnastics movements to add further fatigue.

50 is the magic number for this week. Thursday we have a fast chipper with double unders, DB snatch and more double unders. This will be a short wod but before we attack it we will be basically running a clinic on double unders in hopes to get more of you getting that rope moving faster and more efficiently . We will finish up class with some accessory work.

Save some for Friday as it’s our strength day! We will be working up to heavy sets of 5 reps for both sumo style deadlifts and bench press.

Saturday is a 10 rounder partner wod with OHS, box jumps and muscle ups. Dont skip this one just because of the muscle ups. We have scales for those that will build the strength needed to get a muscle up!

Sundays endurance WOD has a nice combo of traditional cardio movements (running, rowing and biking) mixed in with some simple body weight and empty barbell work.

Happy WOD planning! We will see you at the box!

Good Character. Hard Work. Great Results!