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Friday WOD 3/21/25

 

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am Open Gym – 439pm Open Gym

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

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Thursday WOD 3/20/25

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

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
For Time:
15-10-5-10-15 Calories
15-10-5-10-15 Burpees
200 Meter Run after each set of Cals/Burpees
So…15 Cals 15 Burpees 200 Meter Run, 10 Cals 10 Burpees 200 Meter Run….

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
For Time:
15-10-5-10-15 Calories
15-10-5-10-15 Burpees
200 Meter Run after each set of Cals/Burpees
So…15 Cals 15 Burpees 200 Meter Run, 10 Cals 10 Burpees 200 Meter Run….

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
For Time:
15-10-5-10-15 Calories
15-10-5-10-15 Burpees
200 Meter Run after each set of Cals/Burpees
So…15 Cals 15 Burpees 200 Meter Run, 10 Cals 10 Burpees 200 Meter Run….

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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

Comments Disabled| |