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Friday WOD 3/7/25

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

STRENGTH:
Spend 18 Minutes on Back Squats
Spend plenty of time warming up to the heavy before starting the 5 Sets
5 Reps as Heavy as Possible for 5 Rounds
 
WOD:
3 Min in Each Station with a Partner (YOU GO I GO except the Runs)
10 Burpees – YGIG
100 Meter Row – YGIG
10 DB Floor Press – YGIG
Run (Both)
Rest 3 Minutes 
Repeat for 3 Rounds

STRENGTH:
Spend 18 Minutes on Back Squats
Spend plenty of time warming up to the heavy before starting the 5 Sets
5 Reps as Heavy as Possible for 5 Rounds
 
WOD:
3 Min in Each Station with a Partner (YOU GO I GO except the Runs)
10 Burpees – YGIG
100 Meter Row – YGIG
10 DB Floor Press – YGIG
Run (Both)
Rest 3 Minutes 
Repeat for 3 Rounds

STRENGTH:
Spend 18 Minutes on Back Squats
Spend plenty of time warming up to the heavy before starting the 5 Sets
5 Reps as Heavy as Possible for 5 Rounds
 
WOD:
3 Min in Each Station with a Partner (YOU GO I GO except the Runs)
10 Burpees – YGIG
100 Meter Row – YGIG
10 DB Floor Press – YGIG
Run (Both)
Rest 3 Minutes 
Repeat for 3 Rounds

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Thursday WOD 3/6/25

Thursday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 10am Silver Sneakers BOOM MUSCLE – 530pm WOD

STRENGTH
Bent Over Rows with Barbell (add in load if you feel you need to)
EMOM for 10 Minutes (5 Reps each Minute)
then…
EMOM for 10 Minutes (1 Turkish Get Ups Each Side)
 
WOD:
3 Rounds for Time:
200 Meter Run
5 Devil Presses
250 Meter Row

STRENGTH
Bent Over Rows with Barbell (add in load if you feel you need to)
EMOM for 10 Minutes (5 Reps each Minute)
then…
EMOM for 10 Minutes (1 Turkish Get Ups Each Side)
 
WOD:
3 Rounds for Time:
200 Meter Run
5 Devil Presses
250 Meter Row

STRENGTH
Bent Over Rows with Barbell (add in load if you feel you need to)
EMOM for 10 Minutes (5 Reps each Minute)
then…
EMOM for 10 Minutes (1 Turkish Get Ups Each Side)
 
WOD:
3 Rounds for Time:
200 Meter Run
5 Devil Presses
250 Meter Row

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Wednesday 3/5/25

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

BUY IN: 1000 Meter Run 
Straight into: 
EMOM for 35 Minutes
Min 1: 10 Cals
Min 2: 10 Burpee Box Jumps
Min 3: 10 Cals
Min 4: 15 Wallballs
Min 5: 10 Cals
Min 6: 25 Weighted Lunges
Min 7: Rest
 
BUY OUT: 1000 Meter Run
 
* You can choose to partner this gauntlet style:
Partner 1 does Min 1 while Partner 2 Rests
Then Parter 2 does Min 1 while Partner 1 Rests
Then Partner 1 does Min 2 while Partner 2 Rests
Then Partner 2 does Min 2 while Partner 1 Rests.
No built in rest on Min 7 just keep moving through working sessions as you will be resting every other minute. You will work for 36 Minutes instead of 35 if done with a partner.

BUY IN: 1000 Meter Run 
Straight into: 
EMOM for 35 Minutes
Min 1: 10 Cals
Min 2: 10 Burpee Box Jumps
Min 3: 10 Cals
Min 4: 15 Wallballs
Min 5: 10 Cals
Min 6: 25 Weighted Lunges
Min 7: Rest
 
BUY OUT: 1000 Meter Run
 
* You can choose to partner this gauntlet style:
Partner 1 does Min 1 while Partner 2 Rests
Then Parter 2 does Min 1 while Partner 1 Rests
Then Partner 1 does Min 2 while Partner 2 Rests
Then Partner 2 does Min 2 while Partner 1 Rests.
No built in rest on Min 7 just keep moving through working sessions as you will be resting every other minute. You will work for 36 Minutes instead of 35 if done with a partner.

BUY IN: 1000 Meter Run 
Straight into: 
EMOM for 35 Minutes
Min 1: 10 Cals
Min 2: 10 Burpee Box Jumps
Min 3: 10 Cals
Min 4: 15 Wallballs
Min 5: 10 Cals
Min 6: 25 Weighted Lunges
Min 7: Rest
 
BUY OUT: 1000 Meter Run
 
* You can choose to partner this gauntlet style:
Partner 1 does Min 1 while Partner 2 Rests
Then Parter 2 does Min 1 while Partner 1 Rests
Then Partner 1 does Min 2 while Partner 2 Rests
Then Partner 2 does Min 2 while Partner 1 Rests.
No built in rest on Min 7 just keep moving through working sessions as you will be resting every other minute. You will work for 36 Minutes instead of 35 if done with a partner.

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Tuesday 3/4/25

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

 

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 Elevated SUMO Deadlifts (Feet on Plate or 2 boxes)
Rest 90 Sec between sets (build in weight if you can)
WOD:
AMRAP in 15
8 Shuttle Runs (25 Feet Apart) Down and Back is 1.
12 Pull Ups
24 Air Squats
48 Sit Ups

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 Elevated SUMO Deadlifts (Feet on Plate or 2 boxes)
Rest 90 Sec between sets (build in weight if you can)
WOD:
AMRAP in 15
8 Shuttle Runs (25 Feet Apart) Down and Back is 1.
12 Pull Ups
24 Air Squats
48 Sit Ups

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 Elevated SUMO Deadlifts (Feet on Plate or 2 boxes)
Rest 90 Sec between sets (build in weight if you can)
WOD:
AMRAP in 15
8 Shuttle Runs (25 Feet Apart) Down and Back is 1.
12 Pull Ups
24 Air Squats
48 Sit Ups

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Monday WOD 3/3/25

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

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

Comments Disabled| |