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Friday 10/4/24 WOD

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

Strength:
Deadlifts
8 Sets every (1:30)
4 Reps at 75%
WOD
For Time:
20 Push Ups / 1 Sit Up
19 Push Ups / 2 Sit Ups
18 Push Ups / 3 Sit Ups
17 Push Ups / 4 Sit Ups
continue this pattern until…
2 Push Ups / 19 Sit Ups
1 Push Up / 20 Sit Ups

Strength:
Deadlifts
8 Sets every (1:30)
4 Reps at 75%
WOD
For Time:
20 Push Ups / 1 Sit Up
19 Push Ups / 2 Sit Ups
18 Push Ups / 3 Sit Ups
17 Push Ups / 4 Sit Ups
continue this pattern until…
2 Push Ups / 19 Sit Ups
1 Push Up / 20 Sit Ups

Strength:
Deadlifts
8 Sets every (1:30)
4 Reps at 75%
WOD
For Time:
20 Push Ups / 1 Sit Up
19 Push Ups / 2 Sit Ups
18 Push Ups / 3 Sit Ups
17 Push Ups / 4 Sit Ups
continue this pattern until…
2 Push Ups / 19 Sit Ups
1 Push Up / 20 Sit Ups

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Thursday WOD 10/3/24

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

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Comments Disabled| |

Wednesday WOD 10/2/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

Bootcamp 7am

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Comments Disabled| |

Tuesday WOD 10/01/24

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

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Comments Disabled| |

Monday WOD 9/30/24

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

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Comments Disabled| |