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Thursday WOD 2/29/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 930am/530pm

STRENGTH
EMOM Deadlift 10 Sets of 3 Reps @65%
WOD
4 sets:
40 Double Unders
15 Pulse Ups (ab exercise)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

STRENGTH
EMOM Deadlift 10 Sets of 3 Reps @65%
WOD
4 sets:
40 Double Unders
15 Pulse Ups (ab exercise)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

STRENGTH
EMOM Deadlift 10 Sets of 3 Reps @65%
WOD
4 sets:
40 Double Unders
15 Pulse Ups (ab exercise)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

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Wednesday WOD 2/28/24

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

STRENGTH
Back Squat EMOM 10×3 @ 65% of 1 RM
WOD
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

STRENGTH
Back Squat EMOM 10×3 @ 65% of 1 RM
WOD
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

STRENGTH
Back Squat EMOM 10×3 @ 65% of 1 RM
WOD
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

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Tuesday WOD 2/27/24

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

STRENGTH
EMOM 10×5 Power Clean + Push Jerk you should be going up in weight from previous week.
WOD
For Time:
5 Rounds
10 Shuttle Runs
15/12 Row
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
EMOM 10×5 Power Clean + Push Jerk you should be going up in weight from previous week.
WOD
For Time:
5 Rounds
10 Shuttle Runs
15/12 Row
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
EMOM 10×5 Power Clean + Push Jerk you should be going up in weight from previous week.
WOD
For Time:
5 Rounds
10 Shuttle Runs
15/12 Row
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

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Monday WOD 2/26/24

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

STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-

STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-

STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-

Comments Disabled| |

Friday 2/23/24

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

STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups

STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups

STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups

Comments Disabled| |