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Friday WOD 4/19/24

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

SKILL

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping,
butterfly, chest to bar…choose a level you’d like to work on and improve.
WOD
2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups

SKILL

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping,
butterfly, chest to bar…choose a level you’d like to work on and improve.
WOD
2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups

SKILL

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping,
butterfly, chest to bar…choose a level you’d like to work on and improve.
WOD
2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups

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Thursday WOD 4/18/24

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

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

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Wednesday WOD 4/17/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

WORKOUT PREP
Muscle Clean + Shoulder Press 20-16-12-8-4 Building in weight each set.
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
WOD
For Time:
25 Burpees
25 Shuttle Runs down and back = 1
25 Burpees

WORKOUT PREP
Muscle Clean + Shoulder Press 20-16-12-8-4 Building in weight each set.
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
WOD
For Time:
25 Burpees
25 Shuttle Runs down and back = 1
25 Burpees

WORKOUT PREP
Muscle Clean + Shoulder Press 20-16-12-8-4 Building in weight each set.
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
WOD
For Time:
25 Burpees
25 Shuttle Runs down and back = 1
25 Burpees

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Tuesday WOD 4/16/24

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

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

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Monday WOD 4/15/24

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

STRENGTH
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)

STRENGTH
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)

STRENGTH
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)

Comments Disabled| |