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Friday WOD 10/25/24

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

WOD
30 min AMRAP
8 Pull-Ups
11 Push Presses (135/85 lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35 lb)
8 Toes-to-Bars
11 Power Cleans (135/85 lb)
8 Burpees

WOD
30 min AMRAP
8 Pull-Ups
11 Push Presses (135/85 lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35 lb)
8 Toes-to-Bars
11 Power Cleans (135/85 lb)
8 Burpees

WOD
30 min AMRAP
8 Pull-Ups
11 Push Presses (135/85 lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35 lb)
8 Toes-to-Bars
11 Power Cleans (135/85 lb)
8 Burpees

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Thursday WOD 10/24/24

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

STRENGTH
EMOM 18
– 12/10 Cal Row Min 1
– Max Power Snatch 60% Min 2
– Rest Min 3 etc
WOD
For Time:
25-20-15-10-5
DB Front Squat (50/35 lbs)
8 Shuttle Runs

STRENGTH
EMOM 18
– 12/10 Cal Row Min 1
– Max Power Snatch 60% Min 2
– Rest Min 3 etc
WOD
For Time:
25-20-15-10-5
DB Front Squat (50/35 lbs)
8 Shuttle Runs

STRENGTH
EMOM 18
– 12/10 Cal Row Min 1
– Max Power Snatch 60% Min 2
– Rest Min 3 etc
WOD
For Time:
25-20-15-10-5
DB Front Squat (50/35 lbs)
8 Shuttle Runs

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Wednesday 10/23/24

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

WOD
AMRAP in 28 min
18/15 Cal Row
60 Double Unders
15 Push-ups
8 Strict Pull-up
*Rest 1 minute after each round
STRENGTH AFTER WOD TODAY
Split Jerk
6 x 2 reps

WOD
AMRAP in 28 min
18/15 Cal Row
60 Double Unders
15 Push-ups
8 Strict Pull-up
*Rest 1 minute after each round
STRENGTH AFTER WOD TODAY
Split Jerk
6 x 2 reps

WOD
AMRAP in 28 min
18/15 Cal Row
60 Double Unders
15 Push-ups
8 Strict Pull-up
*Rest 1 minute after each round
STRENGTH AFTER WOD TODAY
Split Jerk
6 x 2 reps

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Tuesday WOD 10/22/24

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

STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min

Scale 1: Clean weight (95/65 lbs)

STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min

Scale 1: Clean weight (95/65 lbs)

STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min

Scale 1: Clean weight (95/65 lbs)

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Monday WOD 10/21/24

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

WOD WITH PARTNER FOR TIME
800m Run
50 Burpee Box Jumps (24/20")
60 KB Swings (53/35 lbs)
800m Run
40 Burpee Box Jumps
60 KB Swings
800m Run
30 Burpee Box Jumps
60 KB Swings
*Alternate 200m runs. Partition reps as needed.
STRENGTH AFTER WOD TODAY
6 Sets:
2 Clean Pulls (keep arms straight)
2 Squat Cleans
*Build weight as needed

WOD WITH PARTNER FOR TIME
800m Run
50 Burpee Box Jumps (24/20")
60 KB Swings (53/35 lbs)
800m Run
40 Burpee Box Jumps
60 KB Swings
800m Run
30 Burpee Box Jumps
60 KB Swings
*Alternate 200m runs. Partition reps as needed.
STRENGTH AFTER WOD TODAY
6 Sets:
2 Clean Pulls (keep arms straight)
2 Squat Cleans
*Build weight as needed

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