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Thursday WOD 4/7/22

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

RUN:

1,400 Meters at Easy Pace
1,000 Meters at Fast Pace

Rest 4 Minutes

1,000 Meters at Easy Pace
600 Meters at Faster Pace

Rest 4 Minutes

600 Meters at Easy Pace
300 Meters at Fastest Pace

OR[ROW]
1,750 Meters at Easy Pace
1,250 Meters at Fast Pace

Rest 4 Minutes

1,250 Meters at Easy Pace
750 Meters at Faster Pace

Rest 4 Minutes

750 Meters at Easy Pace
375 Meters at Fastest Pace

OR[BIKE]
3,500 Meters at Easy Pace
2,500 Meters at Fast Pace

Rest 4 Minutes

2,500 Meters at Easy Pace
1,500 Meters at Faster Pace

Rest 4 Minutes

1,500 Meters at Easy Pace
750 Meters at Fastest Pace

RUN:

1,400 Meters at Easy Pace
1,000 Meters at Fast Pace

Rest 4 Minutes

1,000 Meters at Easy Pace
600 Meters at Faster Pace

Rest 4 Minutes

600 Meters at Easy Pace
300 Meters at Fastest Pace

OR[ROW]
1,750 Meters at Easy Pace
1,250 Meters at Fast Pace

Rest 4 Minutes

1,250 Meters at Easy Pace
750 Meters at Faster Pace

Rest 4 Minutes

750 Meters at Easy Pace
375 Meters at Fastest Pace

OR[BIKE]
3,500 Meters at Easy Pace
2,500 Meters at Fast Pace

Rest 4 Minutes

2,500 Meters at Easy Pace
1,500 Meters at Faster Pace

Rest 4 Minutes

1,500 Meters at Easy Pace
750 Meters at Fastest Pace

RUN:

1,400 Meters at Easy Pace
1,000 Meters at Fast Pace

Rest 4 Minutes

1,000 Meters at Easy Pace
600 Meters at Faster Pace

Rest 4 Minutes

600 Meters at Easy Pace
300 Meters at Fastest Pace

OR[ROW]
1,750 Meters at Easy Pace
1,250 Meters at Fast Pace

Rest 4 Minutes

1,250 Meters at Easy Pace
750 Meters at Faster Pace

Rest 4 Minutes

750 Meters at Easy Pace
375 Meters at Fastest Pace

OR[BIKE]
3,500 Meters at Easy Pace
2,500 Meters at Fast Pace

Rest 4 Minutes

2,500 Meters at Easy Pace
1,500 Meters at Faster Pace

Rest 4 Minutes

1,500 Meters at Easy Pace
750 Meters at Fastest Pace

Comments Disabled| |

Wednesday WOD 4/6/22

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

Back Squat

Build to Heavy Set of 5

THEN…

AMRAP 12:

1 Burpee

15 Wallballs (20/14)

2 Burpee

15 Wallballs (20/14)

3 Burpee

15 Wallballs (20/14) …

[Add 1 Burpee Each Round]

Back Squat

Build to Heavy Set of 5

THEN…

AMRAP 12:

1 Burpee

15 Wallballs (20/14)

2 Burpee

15 Wallballs (20/14)

3 Burpee

15 Wallballs (20/14) …

[Add 1 Burpee Each Round]

Back Squat

Build to Heavy Set of 5

THEN…

AMRAP 12:

1 Burpee

15 Wallballs (20/14)

2 Burpee

15 Wallballs (20/14)

3 Burpee

15 Wallballs (20/14) …

[Add 1 Burpee Each Round]

Comments Disabled| |

Tuesday WOD 4/5/22

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

Power Clean

Build to Heavy Set of 5

Then….

AMRAP 9:

21 Deadlifts (135/95) (105/75)

15 Toes to Bars

9 Power Cleans (135/95) (105/75)

Power Clean

Build to Heavy Set of 5

Then….

AMRAP 9:

21 Deadlifts (135/95) (105/75)

15 Toes to Bars

9 Power Cleans (135/95) (105/75)

Power Clean

Build to Heavy Set of 5

Then….

AMRAP 9:

21 Deadlifts (135/95) (105/75)

15 Toes to Bars

9 Power Cleans (135/95) (105/75)

Comments Disabled| |

Monday WOD 4/4/22

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

Strength:

Strict Press 5 Reps – 4 Reps – 3 Reps – 2 Reps – 1 Rep (Heaviest)

For Time:

100 Double Unders

80 Calories

60 Box Jump Overs (24″/20″)

40 Dumbbell Push Jerks (50’s/35’s)

200 Meter Farmer’s Carry (50’s/35’s)

Strength:

Strict Press 5 Reps – 4 Reps – 3 Reps – 2 Reps – 1 Rep (Heaviest)

For Time:

100 Double Unders

80 Calories

60 Box Jump Overs (24″/20″)

40 Dumbbell Push Jerks (50’s/35’s)

200 Meter Farmer’s Carry (50’s/35’s)

Strength:

Strict Press 5 Reps – 4 Reps – 3 Reps – 2 Reps – 1 Rep (Heaviest)

For Time:

100 Double Unders

80 Calories

60 Box Jump Overs (24″/20″)

40 Dumbbell Push Jerks (50’s/35’s)

200 Meter Farmer’s Carry (50’s/35’s)

Comments Disabled| |

Friday WOD 4/1/22

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

3 x 600 Meters at Moderate Pace

90 Seconds Rest

3 x 200 Meters at Faster Pace

90 Seconds Rest

3 x 400 Meters at Fast Pace

90 Seconds Rest

3 x 200 Meters at Fastest Pace

Rest 4 Minutes

Between Sets

3 x 600 Meters at Moderate Pace

90 Seconds Rest

3 x 200 Meters at Faster Pace

90 Seconds Rest

3 x 400 Meters at Fast Pace

90 Seconds Rest

3 x 200 Meters at Fastest Pace

Rest 4 Minutes

Between Sets

3 x 600 Meters at Moderate Pace

90 Seconds Rest

3 x 200 Meters at Faster Pace

90 Seconds Rest

3 x 400 Meters at Fast Pace

90 Seconds Rest

3 x 200 Meters at Fastest Pace

Rest 4 Minutes

Between Sets

Comments Disabled| |