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Monday WOD 4/29/24

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

STRENGTH
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Explode up, 1 sec at top.
***Build off feeling. Keep a little in the tank.
WOD
Half Murph: This can be partitioned any way you like.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

STRENGTH
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Explode up, 1 sec at top.
***Build off feeling. Keep a little in the tank.
WOD
Half Murph: This can be partitioned any way you like.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

STRENGTH
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Explode up, 1 sec at top.
***Build off feeling. Keep a little in the tank.
WOD
Half Murph: This can be partitioned any way you like.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

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Friday WOD 4/26/24

Friday Schedule: 6am/8am/9am WOD – 430pm OPEN GYM

WOD
2 Rounds: Total
800 m run
10 Rounds of Cindy – 5 Pull up, 10 Push ups, 15 air squats
800 m run
Rest 5 Min
“Repeat above*

WOD
2 Rounds: Total
800 m run
10 Rounds of Cindy – 5 Pull up, 10 Push ups, 15 air squats
800 m run
Rest 5 Min
“Repeat above*

WOD
2 Rounds: Total
800 m run
10 Rounds of Cindy – 5 Pull up, 10 Push ups, 15 air squats
800 m run
Rest 5 Min
“Repeat above*

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Thursday WOD 4/25/24

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

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)

Comments Disabled| |

Wednesday 4/24/24

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

WOD
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max Dumbbell Bench Press (2×50/35)

WOD
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max Dumbbell Bench Press (2×50/35)

WOD
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max Dumbbell Bench Press (2×50/35)

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Tuesday WOD 4/23/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 430pm

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

Comments Disabled| |