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

WOD

Friday

Pre WOD

Four sets of:
Back Squat x 6-8 reps
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

WOD

Grace
30 Clean and Jerks for time (135/95)

Thursday

Pre WOD

Shoulder Press
Rest 2 minutes between each set.

*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep

WOD

Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar

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 Jump-Overs 24/20

Rest 4 minutes, and then…

Post WOD

Complete as many rounds and reps as possible in 8 minutes of:
20 Double Unders
10 Push-Ups

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 Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

WOD

Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell

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.)

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 work at that station.

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)

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 lifts

Perform these with PERFECT posture and mechanics.

WOD

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)(A)

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