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Monday WOD 4/1/24

HOW BOUT THAT PACK!

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

STRENGTH

10 Minutes of 5 Reps EMOM
Power Snatches 5×10 EMOM
WOD
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2×70/50) after each set

STRENGTH

10 Minutes of 5 Reps EMOM
Power Snatches 5×10 EMOM
WOD
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2×70/50) after each set

STRENGTH

10 Minutes of 5 Reps EMOM
Power Snatches 5×10 EMOM
WOD
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2×70/50) after each set

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Friday WOD 3/29/24

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

WOD
21-15-9
Deadlift (225/155)
Bench Press (135/95)
-Rest 5:00-
21-15-9
Deadlift (185/115)
Bench Press (95/75)

WOD
21-15-9
Deadlift (225/155)
Bench Press (135/95)
-Rest 5:00-
21-15-9
Deadlift (185/115)
Bench Press (95/75)

WOD
21-15-9
Deadlift (225/155)
Bench Press (135/95)
-Rest 5:00-
21-15-9
Deadlift (185/115)
Bench Press (95/75)

Comments Disabled| |

Thursday WOD 3/28/24

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

STRENGTH
Back Squat 5×2
5 sets of 2 Back Squats @85%
* Complete a set on the 2 minutes *
WOD
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
30/24 Air Squats

STRENGTH
Back Squat 5×2
5 sets of 2 Back Squats @85%
* Complete a set on the 2 minutes *
WOD
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
30/24 Air Squats

STRENGTH
Back Squat 5×2
5 sets of 2 Back Squats @85%
* Complete a set on the 2 minutes *
WOD
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
30/24 Air Squats

Comments Disabled| |

Wednesday 3/27/24

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

HAPPY BIRTHDAY COACH ASA!

Wednesday 03/27/2024
STRENGTH
Bench Press E2MOM 5×2 @85%
WOD
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-

Wednesday 03/27/2024
STRENGTH
Bench Press E2MOM 5×2 @85%
WOD
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-

Wednesday 03/27/2024
STRENGTH
Bench Press E2MOM 5×2 @85%
WOD
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-

Comments Disabled| |

Tuesday WOD 3/26/24

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

Comments Disabled| |