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Tuesday WOD 4/22/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

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Monday WOD 4/21/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD – 530pm SPIN

Strength
Benchpress
 
WOD
AMRAP in 25 (2×40/25)
9 Devil Presses
20 Alternating DB Lunges 
9 DB Push Press
20 Sit Ups 

Strength
Benchpress
 
WOD
AMRAP in 25 (2×40/25)
9 Devil Presses
20 Alternating DB Lunges 
9 DB Push Press
20 Sit Ups 

Strength
Benchpress
 
WOD
AMRAP in 25 (2×40/25)
9 Devil Presses
20 Alternating DB Lunges 
9 DB Push Press
20 Sit Ups 

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Friday WOD 4/18/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

STRENGTH
Back Squats (look at numbers from last Monday for reference)
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (90-95%)
AMRAP IN 30 Minutes:
Partner Workout (YGIG)
 
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees
How many rounds can you do as a Team of 2.
One person works through a round while one person rests, then switches.

STRENGTH
Back Squats (look at numbers from last Monday for reference)
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (90-95%)
AMRAP IN 30 Minutes:
Partner Workout (YGIG)
 
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees
How many rounds can you do as a Team of 2.
One person works through a round while one person rests, then switches.

STRENGTH
Back Squats (look at numbers from last Monday for reference)
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (90-95%)
AMRAP IN 30 Minutes:
Partner Workout (YGIG)
 
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees
How many rounds can you do as a Team of 2.
One person works through a round while one person rests, then switches.

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Thursday WOD 4/17/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Strength

Strength:
Tempo SA DB Row 10 Reps Each Side for 3 Sets (build in load)
(31X1)
Tempo Dips 10 Reps for 3 Sets
(21X1)
WOD:
6 Rounds for Time:
8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds
*Goddessmaker
1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)
(Unbroken)

Strength:
Tempo SA DB Row 10 Reps Each Side for 3 Sets (build in load)
(31X1)
Tempo Dips 10 Reps for 3 Sets
(21X1)
WOD:
6 Rounds for Time:
8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds
*Goddessmaker
1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)
(Unbroken)

Strength:
Tempo SA DB Row 10 Reps Each Side for 3 Sets (build in load)
(31X1)
Tempo Dips 10 Reps for 3 Sets
(21X1)
WOD:
6 Rounds for Time:
8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds
*Goddessmaker
1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)
(Unbroken)

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Wednesday WOD 4/16/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 10am SIlver Sneakers – 530pm WOD

PARTNER WOD
Buy In: 120/100 Cal Row
 
10 Rounds (Indian File) 10 rounds each partner
14 OH Walking Lunges
12 DB Snatches
8 Rounds (YGIG) 8 rounds each partner
10 Pull Ups
8 Burpee Box Overs
3 Rounds (Share Reps) 3 rounds total for both partners
400 Meter Run as a pair
20 Med Ball Cleans (20/14) split between the 2 partners

PARTNER WOD
Buy In: 120/100 Cal Row
 
10 Rounds (Indian File) 10 rounds each partner
14 OH Walking Lunges
12 DB Snatches
8 Rounds (YGIG) 8 rounds each partner
10 Pull Ups
8 Burpee Box Overs
3 Rounds (Share Reps) 3 rounds total for both partners
400 Meter Run as a pair
20 Med Ball Cleans (20/14) split between the 2 partners

PARTNER WOD
Buy In: 120/100 Cal Row
 
10 Rounds (Indian File) 10 rounds each partner
14 OH Walking Lunges
12 DB Snatches
8 Rounds (YGIG) 8 rounds each partner
10 Pull Ups
8 Burpee Box Overs
3 Rounds (Share Reps) 3 rounds total for both partners
400 Meter Run as a pair
20 Med Ball Cleans (20/14) split between the 2 partners

No Comments| |