Wednesday Schedule: 6am/8am/9am/530pm WOD
Strength
Push Press for load:
7-5-5-5-3-3 Start light and build
Metcon
4 Rounds For Time:
500/400m Row
25 Wall Balls (20/14 lbs)
Strength
Push Press for load:
7-5-5-5-3-3 Start light and build
Metcon
4 Rounds For Time:
500/400m Row
25 Wall Balls (20/14 lbs)
Strength
Push Press for load:
7-5-5-5-3-3 Start light and build
Metcon
4 Rounds For Time:
500/400m Row
25 Wall Balls (20/14 lbs)
Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am/530pm
Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar
Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar
Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar
Monday Schedule: WOD TIMES: 6am/8am/9am/539pm – BOOTCAMP @ 7AM – SPIN @ 530PM
Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating
Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating
Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)
EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)
Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)
EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)
Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)
EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)
Thursday Schedule: 6am/8am WOD – 530pm Bootcamp – Open Gym 9am/530pm
Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest
Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest
Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest