For the rest of June we are going to be adjusting the Woodland schedule. 

9 am will move to 7 am.

As that gym continues to grow, we want to continue to accommodate the needs of the gym. This is one step in making that happen. Please text me or let me know on messenger if you have feedback.

Coach Ben


Monday June 11, 2018

A new week and the weather is starting to stay consistently hotter. Get in early if you are heat sensitive and drink plenty of water.


10 Min EMOM:

Run/Sprint 50 Yards

Workout: Interval AMRAP*

2 min on/2 min off, 4 min on/4 min off, 6 min on

20 Handstand Push Ups

20 Power Cleans 135/95

20 Bar Facing Burpees

20 Cal Row

*Always pick up where you left off.

Friday June 8, 2018

Teams of 3


30 minute clock

400 m run (or 500 m row)*


10 ring dips

10 sumo Deadlift high pulls 115/75

*1 athlete runs

**2 athletes work together on the AMRAP.

Thursday June 7, 2018


Ghd practice 

up to 75 reps



12 min AMRAP 

15 hang power clean 165/110

30 double under

Wednesday June 6, 2018

Strength/Skill Work:

Bulgarian Split Squat

3×10 BSS

in between sets :20 overhead hold +10 dumbbell press


5 rounds

Run 400m/Row 500m/Bike .8 miles

21 wallballs 20/14

12 box jumps

rest 1 min