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Thursday WOD 7/3/25

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

STRENGTH
6-5-4-3-2-1
Strict Press
Push Press
Push Jerk
(165/105) Scale as needed – 1 weight for all three.
6 Strict Press then 6 Push Press then 6 Push Jerks (hold on to the bar til the end then rest before doing…)
5 Strict Press then 5 Push Press then 5 Push Jerks (hold on to the bar til the end then rest before doing…)
WOD
16-12-8-12-16 Reps of:
Single-Arm Devil Presses (50/35)
Single-Arm L-Seated Presses (50/35)
Single- Arm DB Overhead Squats (50/35)
For Time: Time Cap 18 Minutes

STRENGTH
6-5-4-3-2-1
Strict Press
Push Press
Push Jerk
(165/105) Scale as needed – 1 weight for all three.
6 Strict Press then 6 Push Press then 6 Push Jerks (hold on to the bar til the end then rest before doing…)
5 Strict Press then 5 Push Press then 5 Push Jerks (hold on to the bar til the end then rest before doing…)
WOD
16-12-8-12-16 Reps of:
Single-Arm Devil Presses (50/35)
Single-Arm L-Seated Presses (50/35)
Single- Arm DB Overhead Squats (50/35)
For Time: Time Cap 18 Minutes

STRENGTH
6-5-4-3-2-1
Strict Press
Push Press
Push Jerk
(165/105) Scale as needed – 1 weight for all three.
6 Strict Press then 6 Push Press then 6 Push Jerks (hold on to the bar til the end then rest before doing…)
5 Strict Press then 5 Push Press then 5 Push Jerks (hold on to the bar til the end then rest before doing…)
WOD
16-12-8-12-16 Reps of:
Single-Arm Devil Presses (50/35)
Single-Arm L-Seated Presses (50/35)
Single- Arm DB Overhead Squats (50/35)
For Time: Time Cap 18 Minutes

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Wednesday WOD 7/2/25

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

AMRAP IN 30 MINUTES:
Optional to do with a partner partitioning the reps
30 Air Squats
20 Box Jumps
30 Walking Lunges
20 Pull Ups
30 SA DB Snatches
20 Burpees
100 Meter Run

AMRAP IN 30 MINUTES:
Optional to do with a partner partitioning the reps
30 Air Squats
20 Box Jumps
30 Walking Lunges
20 Pull Ups
30 SA DB Snatches
20 Burpees
100 Meter Run

AMRAP IN 30 MINUTES:
Optional to do with a partner partitioning the reps
30 Air Squats
20 Box Jumps
30 Walking Lunges
20 Pull Ups
30 SA DB Snatches
20 Burpees
100 Meter Run

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Tuesday WOD 7/1/25

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

STRENGTH
Hangs from the Bar – Accumulate 5 Minutes hanging – Every time you drop Run 200 Meters
Wall Sits – Accumulate 5 Minutes holding – Every time you drop do 5 Burpees
WOD “MARATHON”
2 Rounds:
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 KBS
400 Meter Run
26 Double DB Deadlifts
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps

STRENGTH
Hangs from the Bar – Accumulate 5 Minutes hanging – Every time you drop Run 200 Meters
Wall Sits – Accumulate 5 Minutes holding – Every time you drop do 5 Burpees
WOD “MARATHON”
2 Rounds:
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 KBS
400 Meter Run
26 Double DB Deadlifts
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps

STRENGTH
Hangs from the Bar – Accumulate 5 Minutes hanging – Every time you drop Run 200 Meters
Wall Sits – Accumulate 5 Minutes holding – Every time you drop do 5 Burpees
WOD “MARATHON”
2 Rounds:
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 KBS
400 Meter Run
26 Double DB Deadlifts
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps

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Monday WOD 6/30/25

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

STRENGTH
BACK SQUATS 5 Sets of 3 Reps @ 80%
WOD
AMRAP in 10 Minutes
1 Devil Press (45s/30s)
1 Thruster (45s/30s)
2 Devil Presses
2 Thrusters
3 Devil Presses
3 Thrusters
Continue with this pattern, adding 1 Rep until time expires.

STRENGTH
BACK SQUATS 5 Sets of 3 Reps @ 80%
WOD
AMRAP in 10 Minutes
1 Devil Press (45s/30s)
1 Thruster (45s/30s)
2 Devil Presses
2 Thrusters
3 Devil Presses
3 Thrusters
Continue with this pattern, adding 1 Rep until time expires.

STRENGTH
BACK SQUATS 5 Sets of 3 Reps @ 80%
WOD
AMRAP in 10 Minutes
1 Devil Press (45s/30s)
1 Thruster (45s/30s)
2 Devil Presses
2 Thrusters
3 Devil Presses
3 Thrusters
Continue with this pattern, adding 1 Rep until time expires.

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Friday WOD 6/27/25

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

 

STRENGTH
DEADLIFT 5 Sets of 3 Reps
WOD
8 Rounds of:
Run 200 Meters
Farmer Carry 100 Meters

STRENGTH
DEADLIFT 5 Sets of 3 Reps
WOD
8 Rounds of:
Run 200 Meters
Farmer Carry 100 Meters

STRENGTH
DEADLIFT 5 Sets of 3 Reps
WOD
8 Rounds of:
Run 200 Meters
Farmer Carry 100 Meters

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