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Tuesday WOD 1/28/25

Work at the New Space

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

Strength
Reverse Lunges
E2MOM
back rack reverse lunges (R + L = 2)
10 – 10 – 10 – 10 – 10
WOD
EMOM 10
5 burpees
5 clean and jerks 115/85

Strength
Reverse Lunges
E2MOM
back rack reverse lunges (R + L = 2)
10 – 10 – 10 – 10 – 10
WOD
EMOM 10
5 burpees
5 clean and jerks 115/85

Strength
Reverse Lunges
E2MOM
back rack reverse lunges (R + L = 2)
10 – 10 – 10 – 10 – 10
WOD
EMOM 10
5 burpees
5 clean and jerks 115/85

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Monday WOD 1/27/25

Things may look a little different tomorrow. The move has begun!

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

Strength
Push Press
E2MOM
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
20 Min
5 – 10 – 15 – 20 25…
burpee box jump-overs 24/20
*10 deadlifts 185/125 at the start of each round
Example:
10 DL
5 BBJO
10 DL
10 BBJO
10 DL
15 BBJO…

Strength
Push Press
E2MOM
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
20 Min
5 – 10 – 15 – 20 25…
burpee box jump-overs 24/20
*10 deadlifts 185/125 at the start of each round
Example:
10 DL
5 BBJO
10 DL
10 BBJO
10 DL
15 BBJO…

Strength
Push Press
E2MOM
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
20 Min
5 – 10 – 15 – 20 25…
burpee box jump-overs 24/20
*10 deadlifts 185/125 at the start of each round
Example:
10 DL
5 BBJO
10 DL
10 BBJO
10 DL
15 BBJO…

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Friday WOD 1/24/25

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

Strength
EMOM 14
Toes-to-Bar
0 – 2 min, establish largest unbroken set of toes to bar
EMOM (2:00 – 13:00)
5 unbroken toes-to-bar
13:00 – 14:00
Max effort toes-to-bar
Hero WOD
Ronnie Henderson
20 deadlift 225/155
500m row
10 deadlift 275/185
500m row
5 deadlift 315/225
500m row

Strength
EMOM 14
Toes-to-Bar
0 – 2 min, establish largest unbroken set of toes to bar
EMOM (2:00 – 13:00)
5 unbroken toes-to-bar
13:00 – 14:00
Max effort toes-to-bar
Hero WOD
Ronnie Henderson
20 deadlift 225/155
500m row
10 deadlift 275/185
500m row
5 deadlift 315/225
500m row

Strength
EMOM 14
Toes-to-Bar
0 – 2 min, establish largest unbroken set of toes to bar
EMOM (2:00 – 13:00)
5 unbroken toes-to-bar
13:00 – 14:00
Max effort toes-to-bar
Hero WOD
Ronnie Henderson
20 deadlift 225/155
500m row
10 deadlift 275/185
500m row
5 deadlift 315/225
500m row

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Thursday WOD 1/23/25

All Morning Classes are cancelled on Thursday.

The weather is suppose to freeze again Wednesday Night and the sun isn’t scheduled to come out or the temps up.

The plan is to be open for 530pm Strength

 

Strength
E2MO2M
Snatch (Power or Full)
5 – 5 – 3 – 3 – 2 – 1 – 1
WOD
5 Wall Walks
40 double-unders
15 snatches 75/55
4 Wall Walks
40 double-unders
12 snatches 95/75
3 Wall Walks
40 double-unders
9 snatches 115/95
2 Wall Walks
40 double-unders
6 snatches 135/115
1 Wall Walk
40 double-unders

Strength
E2MO2M
Snatch (Power or Full)
5 – 5 – 3 – 3 – 2 – 1 – 1
WOD
5 Wall Walks
40 double-unders
15 snatches 75/55
4 Wall Walks
40 double-unders
12 snatches 95/75
3 Wall Walks
40 double-unders
9 snatches 115/95
2 Wall Walks
40 double-unders
6 snatches 135/115
1 Wall Walk
40 double-unders

Strength
E2MO2M
Snatch (Power or Full)
5 – 5 – 3 – 3 – 2 – 1 – 1
WOD
5 Wall Walks
40 double-unders
15 snatches 75/55
4 Wall Walks
40 double-unders
12 snatches 95/75
3 Wall Walks
40 double-unders
9 snatches 115/95
2 Wall Walks
40 double-unders
6 snatches 135/115
1 Wall Walk
40 double-unders

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Wednesday 1/22/25

Wednesdays Schedule: 6am Open Gym Format – NO 7am Bootcamp – 8/9AM WOD – Stay tuned for 530pm

Strength
Push Press
E2MO2M
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
10 Rounds for time
10 close-grip push-ups to a plate 45/25
10 plate ground to overhead 45/25
30 double-unders 2:1 singles

Strength
Push Press
E2MO2M
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
10 Rounds for time
10 close-grip push-ups to a plate 45/25
10 plate ground to overhead 45/25
30 double-unders 2:1 singles

Strength
Push Press
E2MO2M
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
10 Rounds for time
10 close-grip push-ups to a plate 45/25
10 plate ground to overhead 45/25
30 double-unders 2:1 singles

Comments Disabled| |