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Friday WOD 2/14/25

HAPPY VALENTINES DAY

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

Heartbreaker/Dream Maker
2 Wallballs – Partner 1
2 Synchro Burpees
2 Wallballs – Partner 2
2 Synchro Burpees
4 Wallballs Partner 1
4 Synchro Burpees
4 Wallballs Partner 2
4 Synchro Burpees
Keep going up by 2 reps for 10 Min:
Rest 5 Minutes
Partner A Max Row Cals
Partner B Run 400 Meters
Switch every time the running partner returns
Max Cals in 10 Minutes

Heartbreaker/Dream Maker
2 Wallballs – Partner 1
2 Synchro Burpees
2 Wallballs – Partner 2
2 Synchro Burpees
4 Wallballs Partner 1
4 Synchro Burpees
4 Wallballs Partner 2
4 Synchro Burpees
Keep going up by 2 reps for 10 Min:
Rest 5 Minutes
Partner A Max Row Cals
Partner B Run 400 Meters
Switch every time the running partner returns
Max Cals in 10 Minutes

Heartbreaker/Dream Maker
2 Wallballs – Partner 1
2 Synchro Burpees
2 Wallballs – Partner 2
2 Synchro Burpees
4 Wallballs Partner 1
4 Synchro Burpees
4 Wallballs Partner 2
4 Synchro Burpees
Keep going up by 2 reps for 10 Min:
Rest 5 Minutes
Partner A Max Row Cals
Partner B Run 400 Meters
Switch every time the running partner returns
Max Cals in 10 Minutes

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Thursday WOD 2/13/25

Screenshot

Thursday Schedule: 6am WOD – 8am WOD – 9am OPEN GYM – 530pm STRENGTH CLASS

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

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Wednesday WOD 2/12/25

Wednesday Schedule: 6amWOD – 7am BOOT CAMP – 8am WOD – 9am WOD – 530pm WOD

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

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Tuesday WOD 2/11/25

Tuesday Schedule: 6amWOD – 8amWOD – 9am OPEN GYM – 530pm WOD

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

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Monday WOD 2/10/25

Monday Schedule: 6amWOD – 7am BOOT CAMP – 8amWOD – 9amWOD – 530pmWOD – 530pmSPIN

STRENGTH
Strict Press 5 Sets of 5 Reps (build in load)
WOD
200 Meter Run
20 Box Step Ups
200 Meter Run
20 Wallballs
200 Meter Run
20 ManMakers
200 Meter Run
20 V-Ups
200 Meter Run
DB Floor Press
200 Meter Run
20 Dips
200 Meter Run
20 DB Front Squats

STRENGTH
Strict Press 5 Sets of 5 Reps (build in load)
WOD
200 Meter Run
20 Box Step Ups
200 Meter Run
20 Wallballs
200 Meter Run
20 ManMakers
200 Meter Run
20 V-Ups
200 Meter Run
DB Floor Press
200 Meter Run
20 Dips
200 Meter Run
20 DB Front Squats

STRENGTH
Strict Press 5 Sets of 5 Reps (build in load)
WOD
200 Meter Run
20 Box Step Ups
200 Meter Run
20 Wallballs
200 Meter Run
20 ManMakers
200 Meter Run
20 V-Ups
200 Meter Run
DB Floor Press
200 Meter Run
20 Dips
200 Meter Run
20 DB Front Squats

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