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Monday WOD 6/16/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 1015am Silver Sneakers – 530pm Open Gym – 530pm SPIN

STRENGTH
POWER CLEANS 5X3 @ 80%
WOD
50-40-30-20-10
Double Unders
KBS
Run 200 Meters after every set (Set includes both movements)

STRENGTH
POWER CLEANS 5X3 @ 80%
WOD
50-40-30-20-10
Double Unders
KBS
Run 200 Meters after every set (Set includes both movements)

STRENGTH
POWER CLEANS 5X3 @ 80%
WOD
50-40-30-20-10
Double Unders
KBS
Run 200 Meters after every set (Set includes both movements)

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Friday WOD 6/13/25

Friday Schedule: 6am WOD – 8am WOD – 9am WOD

STRENGTH
BENCH PRESS
5-4-3-2-1 (Build In Load)
WOD 
For Time:
1000 Meter Row or 800 Meter Run
50 Alternating DB Snatches (50/35)
100 DB Floor Press (50s/35s)
150 Single DB Goblet Squats (50/35)
1000 Meter Row or 800 Meter Run

STRENGTH
BENCH PRESS
5-4-3-2-1 (Build In Load)
WOD 
For Time:
1000 Meter Row or 800 Meter Run
50 Alternating DB Snatches (50/35)
100 DB Floor Press (50s/35s)
150 Single DB Goblet Squats (50/35)
1000 Meter Row or 800 Meter Run

STRENGTH
BENCH PRESS
5-4-3-2-1 (Build In Load)
WOD 
For Time:
1000 Meter Row or 800 Meter Run
50 Alternating DB Snatches (50/35)
100 DB Floor Press (50s/35s)
150 Single DB Goblet Squats (50/35)
1000 Meter Row or 800 Meter Run

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Thursday WOD 6/12/25

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

 

 

 

STRENGTH
BACK SQUATS
3-3-3-2-2-2
WOD
5 Rounds of:
5 Man Makers
10 Toes To Bar
15 Calorie Row or 200 Meter Run
20 DB Lunges
25 Sit Ups
(35s/20s)

STRENGTH
BACK SQUATS
3-3-3-2-2-2
WOD
5 Rounds of:
5 Man Makers
10 Toes To Bar
15 Calorie Row or 200 Meter Run
20 DB Lunges
25 Sit Ups
(35s/20s)

STRENGTH
BACK SQUATS
3-3-3-2-2-2
WOD
5 Rounds of:
5 Man Makers
10 Toes To Bar
15 Calorie Row or 200 Meter Run
20 DB Lunges
25 Sit Ups
(35s/20s)

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Wednesday WOD 6/11/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 1015am Silver Sneakers – 530pm WOD

40 Minute AMRAP
60 Double Unders or 120 Singles
100 Meter Farmer Carry
40 Air Squats
20 Push Ups
10 Pull Ups
5 Burpees

40 Minute AMRAP
60 Double Unders or 120 Singles
100 Meter Farmer Carry
40 Air Squats
20 Push Ups
10 Pull Ups
5 Burpees

40 Minute AMRAP
60 Double Unders or 120 Singles
100 Meter Farmer Carry
40 Air Squats
20 Push Ups
10 Pull Ups
5 Burpees

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Tuesday WOD 6/10/25

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

STRENGTH
Dead Hang Max Hold for 1 Minute / Rest 1 Minute (4 Sets)
Wall Sits Max Hold for 1 Minute / Rest 1 Minute (4 Sets)
WOD
Run 200 Meters
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 200 Meters
3 Rounds of:
15 Box Jumps
10 Med Ball Cleans
5 Burpees
Run 200 Meters

STRENGTH
Dead Hang Max Hold for 1 Minute / Rest 1 Minute (4 Sets)
Wall Sits Max Hold for 1 Minute / Rest 1 Minute (4 Sets)
WOD
Run 200 Meters
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 200 Meters
3 Rounds of:
15 Box Jumps
10 Med Ball Cleans
5 Burpees
Run 200 Meters

STRENGTH
Dead Hang Max Hold for 1 Minute / Rest 1 Minute (4 Sets)
Wall Sits Max Hold for 1 Minute / Rest 1 Minute (4 Sets)
WOD
Run 200 Meters
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 200 Meters
3 Rounds of:
15 Box Jumps
10 Med Ball Cleans
5 Burpees
Run 200 Meters

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