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Wednesday WOD 3/19/25

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

4 Rounds for Time:
500 Meter Run
20 SA ALT DB Snatches
20 Box Jump Overs
10 Burpees over the DB
10 DB Thrusters

4 Rounds for Time:
500 Meter Run
20 SA ALT DB Snatches
20 Box Jump Overs
10 Burpees over the DB
10 DB Thrusters

4 Rounds for Time:
500 Meter Run
20 SA ALT DB Snatches
20 Box Jump Overs
10 Burpees over the DB
10 DB Thrusters

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Tuesday WOD 3/18/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 10am Silver Sneakers – 530pm WOD

Strength
Dumbbell Complex:
8 DB Deadlifts + 6 DB Hang Power Cleans + 4 DB Push Press + 2 DB Curls
5 Sets with 90 second rest between Sets.
 
WOD
AMRAP in 25 Minutes:
Complete 5 Rounds of:
40 Second Max Wall Balls
20 Sec Rest
40 Second Max Cals
20 Sec Rest
40 Second Max Lunges
20 Sec Rest
40 Seconds Max Burpees
20 Sec Rest
40 Second V-ups
20 Sec Rest

Strength
Dumbbell Complex:
8 DB Deadlifts + 6 DB Hang Power Cleans + 4 DB Push Press + 2 DB Curls
5 Sets with 90 second rest between Sets.
 
WOD
AMRAP in 25 Minutes:
Complete 5 Rounds of:
40 Second Max Wall Balls
20 Sec Rest
40 Second Max Cals
20 Sec Rest
40 Second Max Lunges
20 Sec Rest
40 Seconds Max Burpees
20 Sec Rest
40 Second V-ups
20 Sec Rest

Strength
Dumbbell Complex:
8 DB Deadlifts + 6 DB Hang Power Cleans + 4 DB Push Press + 2 DB Curls
5 Sets with 90 second rest between Sets.
 
WOD
AMRAP in 25 Minutes:
Complete 5 Rounds of:
40 Second Max Wall Balls
20 Sec Rest
40 Second Max Cals
20 Sec Rest
40 Second Max Lunges
20 Sec Rest
40 Seconds Max Burpees
20 Sec Rest
40 Second V-ups
20 Sec Rest

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Monday WOD 3/17/25

HAPPY ST PATTYS DAY.

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN and OPEN GYM (NO 530PM WOD)

 

25.3 
FOR TIME: (20 Min Time Cap)
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts (155/225)
5 Wall Walks
25 Cleans (85/135)
5 Wall Walks
25 Snatches (65/95)
5 Wall Walks
50 Cal Row

25.3 
FOR TIME: (20 Min Time Cap)
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts (155/225)
5 Wall Walks
25 Cleans (85/135)
5 Wall Walks
25 Snatches (65/95)
5 Wall Walks
50 Cal Row

25.3 
FOR TIME: (20 Min Time Cap)
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts (155/225)
5 Wall Walks
25 Cleans (85/135)
5 Wall Walks
25 Snatches (65/95)
5 Wall Walks
50 Cal Row

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FRIDAY WOD 3/14/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

Strength
Clean & Jerk for load:
3-5 Sets [Building In Weight]:
2 Clean and Jerks – Touch n Go
WOD
3 Rounds For Time:
10 Front Squats from the floor (135/95) or DB’s(20s/35s)
25/20 Calorie Row

Strength
Clean & Jerk for load:
3-5 Sets [Building In Weight]:
2 Clean and Jerks – Touch n Go
WOD
3 Rounds For Time:
10 Front Squats from the floor (135/95) or DB’s(20s/35s)
25/20 Calorie Row

Strength
Clean & Jerk for load:
3-5 Sets [Building In Weight]:
2 Clean and Jerks – Touch n Go
WOD
3 Rounds For Time:
10 Front Squats from the floor (135/95) or DB’s(20s/35s)
25/20 Calorie Row

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Thursday WOD 3/13/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm STRENGTH

Strength
Back Squat (2 Reps every 2:00 x 5 Sets)
WOD
3 Sets:
AMRAPx3:00
9 DB Thrusters (50/35)
9 Pull-ups
Rest 1:00
—
Advanced
AMRAPx3:00
9 Thrusters (95/65)
9 Toes to Bar
Rest 1:00
AMRAPx3:00
6 Thrusters (115/75)
6 Chest to Bar Pull-ups
Rest 1:00
AMRAPx3:00
3 Thrusters (135/95)
3 Bar Muscle-ups

Strength
Back Squat (2 Reps every 2:00 x 5 Sets)
WOD
3 Sets:
AMRAPx3:00
9 DB Thrusters (50/35)
9 Pull-ups
Rest 1:00
—
Advanced
AMRAPx3:00
9 Thrusters (95/65)
9 Toes to Bar
Rest 1:00
AMRAPx3:00
6 Thrusters (115/75)
6 Chest to Bar Pull-ups
Rest 1:00
AMRAPx3:00
3 Thrusters (135/95)
3 Bar Muscle-ups

Strength
Back Squat (2 Reps every 2:00 x 5 Sets)
WOD
3 Sets:
AMRAPx3:00
9 DB Thrusters (50/35)
9 Pull-ups
Rest 1:00
—
Advanced
AMRAPx3:00
9 Thrusters (95/65)
9 Toes to Bar
Rest 1:00
AMRAPx3:00
6 Thrusters (115/75)
6 Chest to Bar Pull-ups
Rest 1:00
AMRAPx3:00
3 Thrusters (135/95)
3 Bar Muscle-ups

Comments Disabled| |