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Friday WOD 11/1/24

HAPPY BIRTHDAY COACH COREY

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

STRENGTH
3 Sets For Quality:
12 Barbell RDL
24 Alternating DB Bicep Curls
WOD
 21-15-9 reps of:
 Thrusters (95/65 lb)
 Pull-Ups
 15-12-9 reps of:
 Thrusters (115/85 lb)
 Chest-to-Bar Pull-Ups
 12-9-6 reps of:
 Thrusters (135/95 lbs)
 Bar Muscle-Ups

STRENGTH
3 Sets For Quality:
12 Barbell RDL
24 Alternating DB Bicep Curls
WOD
 21-15-9 reps of:
 Thrusters (95/65 lb)
 Pull-Ups
 15-12-9 reps of:
 Thrusters (115/85 lb)
 Chest-to-Bar Pull-Ups
 12-9-6 reps of:
 Thrusters (135/95 lbs)
 Bar Muscle-Ups

STRENGTH
3 Sets For Quality:
12 Barbell RDL
24 Alternating DB Bicep Curls
WOD
 21-15-9 reps of:
 Thrusters (95/65 lb)
 Pull-Ups
 15-12-9 reps of:
 Thrusters (115/85 lb)
 Chest-to-Bar Pull-Ups
 12-9-6 reps of:
 Thrusters (135/95 lbs)
 Bar Muscle-Ups

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Thursday WOD 10/31/24

COME DRESSED FOR HALLOWEEN!

Thursday 6am/8am WOD – 9am/530pm Open Gym – 530pm BOOTCAMP

STRENGTH
Every 3 Minutes (x7 sets)
Bench Press
4-3-3-2-2-2-2
Then
6 Strict Chin-ups or Chin Up Holds
WOD
For Time:
1:00 On/1:30 Off
100 Calorie Row

STRENGTH
Every 3 Minutes (x7 sets)
Bench Press
4-3-3-2-2-2-2
Then
6 Strict Chin-ups or Chin Up Holds
WOD
For Time:
1:00 On/1:30 Off
100 Calorie Row

STRENGTH
Every 3 Minutes (x7 sets)
Bench Press
4-3-3-2-2-2-2
Then
6 Strict Chin-ups or Chin Up Holds
WOD
For Time:
1:00 On/1:30 Off
100 Calorie Row

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Wednesday WOD 10/30/24

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

WOD
For Time (w/ partner):
36 Clean and Jerk (95/65 lbs)
400m Run
30 Clean and Jerk (115/75 lbs)
400m Run
26 Clean and Jerk (135/95 lbs)
400m Run
20 Clean and Jerk (155/105 lbs)
400m Run
16 Clean and Jerk (185/125 lbs)
400m Run
*Partition reps as needed. Run together.
*Use 1 Barbell if possible
Scale 1:
Reps 28-24-20-16-12
Lighter Weight
Scale 2:
Run 200 m together
choose a challenging weight

WOD
For Time (w/ partner):
36 Clean and Jerk (95/65 lbs)
400m Run
30 Clean and Jerk (115/75 lbs)
400m Run
26 Clean and Jerk (135/95 lbs)
400m Run
20 Clean and Jerk (155/105 lbs)
400m Run
16 Clean and Jerk (185/125 lbs)
400m Run
*Partition reps as needed. Run together.
*Use 1 Barbell if possible
Scale 1:
Reps 28-24-20-16-12
Lighter Weight
Scale 2:
Run 200 m together
choose a challenging weight

WOD
For Time (w/ partner):
36 Clean and Jerk (95/65 lbs)
400m Run
30 Clean and Jerk (115/75 lbs)
400m Run
26 Clean and Jerk (135/95 lbs)
400m Run
20 Clean and Jerk (155/105 lbs)
400m Run
16 Clean and Jerk (185/125 lbs)
400m Run
*Partition reps as needed. Run together.
*Use 1 Barbell if possible
Scale 1:
Reps 28-24-20-16-12
Lighter Weight
Scale 2:
Run 200 m together
choose a challenging weight

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Tuesday WOD 10/29/24

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

STRENGTH
Every 2 Min for 6 Sets:
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
FOR TIME
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises

Gymnastics
5 Sets for Quality:
6/6 Pistols (or 10/10 progressions)
5 Box Jumps 30/24" (or higher than you normally choose)

STRENGTH
Every 2 Min for 6 Sets:
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
FOR TIME
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises

Gymnastics
5 Sets for Quality:
6/6 Pistols (or 10/10 progressions)
5 Box Jumps 30/24" (or higher than you normally choose)

STRENGTH
Every 2 Min for 6 Sets:
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
FOR TIME
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises

Gymnastics
5 Sets for Quality:
6/6 Pistols (or 10/10 progressions)
5 Box Jumps 30/24" (or higher than you normally choose)

Comments Disabled| |

Monday WOD 10/28/24

Screenshot

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

WOD (Time)
4 Rounds For Time:
15 Front Squats (135/95 lbs)
60 Double Unders
7 Lateral Burpees Over Bar
Scale 1:
Front Squat (115/75 lbs)
40 Double Unders
Scale 2:
Choice Weight
100 Single Unders
STRENGTH after WOD today
Deadlift
6-6-3-3-3
-build each set as form allows
-Rest 2 min after each set

WOD (Time)
4 Rounds For Time:
15 Front Squats (135/95 lbs)
60 Double Unders
7 Lateral Burpees Over Bar
Scale 1:
Front Squat (115/75 lbs)
40 Double Unders
Scale 2:
Choice Weight
100 Single Unders
STRENGTH after WOD today
Deadlift
6-6-3-3-3
-build each set as form allows
-Rest 2 min after each set

WOD (Time)
4 Rounds For Time:
15 Front Squats (135/95 lbs)
60 Double Unders
7 Lateral Burpees Over Bar
Scale 1:
Front Squat (115/75 lbs)
40 Double Unders
Scale 2:
Choice Weight
100 Single Unders
STRENGTH after WOD today
Deadlift
6-6-3-3-3
-build each set as form allows
-Rest 2 min after each set

Comments Disabled| |