18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Wednesday

Pre WOD Complete as many rounds and reps as possible in 8 minutes of: Row 350/250 meters 10 Front-Racked Alternating Reverse Lunges (135/95 lbs) Rest 4 minutes, and then… WOD Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Supinated-Grip Pull-Ups 10 Box...
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Tuesday

Pre WOD For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps @ 50-65 of 1-RM...
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Monday

Pre WOD Take 15-20 minutes to build to a heavy-ish Clean WOD Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.)
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Saturday

WOD In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (95/65 lbs) 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their...
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Friday

Pre WOD Four sets of: Bulgarian Split Squat x 4-6 reps Rest 3 minutes Go heavy on these! WOD Three rounds for time of: 400 Meter Run 50 Double-Unders 15 Overhead Squats (95/65 lbs)
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Thursday

Pre WOD Deadlift * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest exactly 3 minutes between...
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Wednesday

Pre WOD Five sets of: Bench Press x 4-6 reps Rest 2-3 minutes WOD Three rounds for time of: 400 Meter Run 40/30 Push-Ups 40 Air Squats
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Tuesday

Pre WOD Five sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes WOD Complete as many rounds and reps as possible in 9 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Toes to Bar
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Monday

Pre WOD Three sets of: Front Squat x 4-6 reps Rest 2 minutes Weighted Pull-Ups x 2-3 reps Rest 2 minutes WOD Five sets for times of: 15 Wall Ball Shots 15 Pull-Ups Rest 60 seconds
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Saturday

WOD In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)
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