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Monday WOD 1/15/24

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

Strength
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
WOD
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute on the minute for 10 minutes
150/100m Row

Strength
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
WOD
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute on the minute for 10 minutes
150/100m Row

Strength
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
WOD
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute on the minute for 10 minutes
150/100m Row

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Friday WOD 1/12/24

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

STRENGTH
DEADLIFTS
3×5 @ 60%
3×3 @ 70%
3×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%
For Time:
40 Wall Balls
400 Meter Run
30 Wall Balls
400 Meter Run
20 Wall Balls
400 Meter Run
10 Wall Balls
400 Meter Run

STRENGTH
DEADLIFTS
3×5 @ 60%
3×3 @ 70%
3×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%
For Time:
40 Wall Balls
400 Meter Run
30 Wall Balls
400 Meter Run
20 Wall Balls
400 Meter Run
10 Wall Balls
400 Meter Run

STRENGTH
DEADLIFTS
3×5 @ 60%
3×3 @ 70%
3×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%
For Time:
40 Wall Balls
400 Meter Run
30 Wall Balls
400 Meter Run
20 Wall Balls
400 Meter Run
10 Wall Balls
400 Meter Run

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Thursday 1/11/24

STRENGTH
CLEAN COMPLEX
3×3 @ 60%
3×2 @ 70%
3×1 @ 80%
COMPLEX = 1 Power Clean, 1 Hang Power Clean, 1 Squat Clean = 1 Rep
WOD
EMOM for 15 Minutes:
6 Squat Cleans (95/65)
4 Burpees over the Barbell

STRENGTH
CLEAN COMPLEX
3×3 @ 60%
3×2 @ 70%
3×1 @ 80%
COMPLEX = 1 Power Clean, 1 Hang Power Clean, 1 Squat Clean = 1 Rep
WOD
EMOM for 15 Minutes:
6 Squat Cleans (95/65)
4 Burpees over the Barbell

STRENGTH
CLEAN COMPLEX
3×3 @ 60%
3×2 @ 70%
3×1 @ 80%
COMPLEX = 1 Power Clean, 1 Hang Power Clean, 1 Squat Clean = 1 Rep
WOD
EMOM for 15 Minutes:
6 Squat Cleans (95/65)
4 Burpees over the Barbell

Comments Disabled| |

Wednesday WOD 1/10/24

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

WOD FOR TIME
1000 M Row
50 Push Ups
50 Air Squats
50 Sit Ups
800 M Row
40 Push Ups
40 Air Squats
40 Sit Ups
600 M Row
30 Push Ups
30 Air Squats
30 Sit Ups
400 M Row
20 Push Ups
20 Air Squats
20 Sit Ups
200 M Row
10 Push Ups
10 Air Squats
10 Sit Ups

WOD FOR TIME
1000 M Row
50 Push Ups
50 Air Squats
50 Sit Ups
800 M Row
40 Push Ups
40 Air Squats
40 Sit Ups
600 M Row
30 Push Ups
30 Air Squats
30 Sit Ups
400 M Row
20 Push Ups
20 Air Squats
20 Sit Ups
200 M Row
10 Push Ups
10 Air Squats
10 Sit Ups

WOD FOR TIME
1000 M Row
50 Push Ups
50 Air Squats
50 Sit Ups
800 M Row
40 Push Ups
40 Air Squats
40 Sit Ups
600 M Row
30 Push Ups
30 Air Squats
30 Sit Ups
400 M Row
20 Push Ups
20 Air Squats
20 Sit Ups
200 M Row
10 Push Ups
10 Air Squats
10 Sit Ups

Comments Disabled| |

Tuesday WOD 1/9/24

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

STRENGTH
PUSH PRESS EMOM TIL FAILURE “DEATH BY PP”
Min 1 = 1 Rep
Min 2 = 2 Reps
Min 3 = 3 Reps
Continue until you cannot complete the number of reps in that minute. At the point of failure you are done.
WOD – “Franish”
21-15-9-15-21
SA DB Thrusters
Pull Ups

STRENGTH
PUSH PRESS EMOM TIL FAILURE “DEATH BY PP”
Min 1 = 1 Rep
Min 2 = 2 Reps
Min 3 = 3 Reps
Continue until you cannot complete the number of reps in that minute. At the point of failure you are done.
WOD – “Franish”
21-15-9-15-21
SA DB Thrusters
Pull Ups

STRENGTH
PUSH PRESS EMOM TIL FAILURE “DEATH BY PP”
Min 1 = 1 Rep
Min 2 = 2 Reps
Min 3 = 3 Reps
Continue until you cannot complete the number of reps in that minute. At the point of failure you are done.
WOD – “Franish”
21-15-9-15-21
SA DB Thrusters
Pull Ups

Comments Disabled| |