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

WOD

Monday

Pre WOD

Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

WOD

Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

Saturday

Pre WOD

In teams of two, complete:
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry

Friday

WOD

Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 400 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

Thursday

Pre WOD

Four sets of:
Dumbbell Walking Lunges x 20 steps
Rest 90 seconds
Ring Dips (Strict) x Max Reps
Rest 90 seconds

WOD

Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

Wednesday

Pre WOD

Four sets of:
Shoulder Press x 3-5 reps
Rest 90 seconds
Strict Toes to Bar x 6-10 reps
Rest 90 seconds

WOD

Complete as many rounds and reps as possible in 6 minutes of:
12 Pull-Ups
12 Push Press (95/65 lbs)
30 Double-Unders

Tuesday

Pre WOD

Five sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Ring Push-Ups x max reps

Rest 2 minutes

WOD

Four rounds for time of:
Run 400 Meters
20 Thrusters 75/55

Monday

Pre WOD

Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps
Rest 2 minutes

WOD

For max reps/calories:
2 Minutes of Wall Balls (20/14)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)

Saturday

Pre WOD
RomWOD

WOD

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Kettlebell Swings 53/35
15 Air Squats
200 Meter Run

Friday

Pre WOD

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD

Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.