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MONDAY WOD 1/8/24

LOOK WHO IS BACK IN TOWN!!!

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

 

STRENGTH
3 SUPERSETS
5 FRONT SQUATS @ 60-70%
8-10 BARBELL HIP THRUSTS @ 80-90%
Rest 2 Minutes between Sets
WOD
5 Rounds Of:
:20 Sec Max Barbell Reverse Lunges
:10 Sec Rest
:20 Sec Max Burpees
:10 Sec Rest
:20 Sec Max Med Ball Cleans
:10 Sec Rest
:20 Sec Max KBS
:10 Sec Rest

STRENGTH
3 SUPERSETS
5 FRONT SQUATS @ 60-70%
8-10 BARBELL HIP THRUSTS @ 80-90%
Rest 2 Minutes between Sets
WOD
5 Rounds Of:
:20 Sec Max Barbell Reverse Lunges
:10 Sec Rest
:20 Sec Max Burpees
:10 Sec Rest
:20 Sec Max Med Ball Cleans
:10 Sec Rest
:20 Sec Max KBS
:10 Sec Rest

STRENGTH
3 SUPERSETS
5 FRONT SQUATS @ 60-70%
8-10 BARBELL HIP THRUSTS @ 80-90%
Rest 2 Minutes between Sets
WOD
5 Rounds Of:
:20 Sec Max Barbell Reverse Lunges
:10 Sec Rest
:20 Sec Max Burpees
:10 Sec Rest
:20 Sec Max Med Ball Cleans
:10 Sec Rest
:20 Sec Max KBS
:10 Sec Rest

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Friday WOD 1/5/24

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

STRENGTH
Strict Press
3×3 @ 50%
3×2 @ 60%
2×2 @ 70%
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1 attempt to max.
WOD
40 KBS
30 Pull Ups
40 SA DB Floor Presses (20 each arm)
30 Box Jumps
40 SA Rows (Plank Position Renegade style-20 each arm)
30 Burpees
400 Meter Run
30 Calorie Row or Bike

STRENGTH
Strict Press
3×3 @ 50%
3×2 @ 60%
2×2 @ 70%
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1 attempt to max.
WOD
40 KBS
30 Pull Ups
40 SA DB Floor Presses (20 each arm)
30 Box Jumps
40 SA Rows (Plank Position Renegade style-20 each arm)
30 Burpees
400 Meter Run
30 Calorie Row or Bike

STRENGTH
Strict Press
3×3 @ 50%
3×2 @ 60%
2×2 @ 70%
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1 attempt to max.
WOD
40 KBS
30 Pull Ups
40 SA DB Floor Presses (20 each arm)
30 Box Jumps
40 SA Rows (Plank Position Renegade style-20 each arm)
30 Burpees
400 Meter Run
30 Calorie Row or Bike

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Thursday 1/4/24

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

STRENGTH
Deadlift
3×3 @ 60%
3×2 @ 70%
2×2 @ 80%
2×1 @ 90%
1×1 @ 95%
1×1 @ 100% Look back at last weeks Load
WOD
3 Min AMRAP
8 Shuttle Runs
8 Wallballs
Rest 3 Minutes
3 Min AMRAP
10 Cal Row
10 Push Ups
3 Min Rest
3 Min AMRAP
12 Shuttle Runs
12 Burpees
3 Min Rest
3 Min AMRAP
15 Cal Row
15 Air Squats

STRENGTH
Deadlift
3×3 @ 60%
3×2 @ 70%
2×2 @ 80%
2×1 @ 90%
1×1 @ 95%
1×1 @ 100% Look back at last weeks Load
WOD
3 Min AMRAP
8 Shuttle Runs
8 Wallballs
Rest 3 Minutes
3 Min AMRAP
10 Cal Row
10 Push Ups
3 Min Rest
3 Min AMRAP
12 Shuttle Runs
12 Burpees
3 Min Rest
3 Min AMRAP
15 Cal Row
15 Air Squats

STRENGTH
Deadlift
3×3 @ 60%
3×2 @ 70%
2×2 @ 80%
2×1 @ 90%
1×1 @ 95%
1×1 @ 100% Look back at last weeks Load
WOD
3 Min AMRAP
8 Shuttle Runs
8 Wallballs
Rest 3 Minutes
3 Min AMRAP
10 Cal Row
10 Push Ups
3 Min Rest
3 Min AMRAP
12 Shuttle Runs
12 Burpees
3 Min Rest
3 Min AMRAP
15 Cal Row
15 Air Squats

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Wednesday 1/3/24

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

 

WOD
400 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
300 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Devil Presses
200 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA Hang Power Cleans (10 on Right / 10 on Left)
100 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Push Press (10 on Right / 10 on Left)
400 Meter RUN to finish.

WOD
400 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
300 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Devil Presses
200 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA Hang Power Cleans (10 on Right / 10 on Left)
100 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Push Press (10 on Right / 10 on Left)
400 Meter RUN to finish.

WOD
400 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Snatches
300 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Devil Presses
200 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA Hang Power Cleans (10 on Right / 10 on Left)
100 Meter SA Farmer Carry 70/53
35 Sit Ups
30 Double Unders
25 Cal Row
20 SA DB Push Press (10 on Right / 10 on Left)
400 Meter RUN to finish.

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Tuesday WOD 1/2/24

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

STRENGTH:
BACK SQUAT:
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 % 90%
Build to 1 Rep Max. Look back to 12/11/13 for your last Back Squat Loads
WOD
4 Rounds:
Barbell Complex (65/95) (80/115)
1 Complex =
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Thrusters
5 Back Squats
Rest 2 Minutes between each Complex

STRENGTH:
BACK SQUAT:
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 % 90%
Build to 1 Rep Max. Look back to 12/11/13 for your last Back Squat Loads
WOD
4 Rounds:
Barbell Complex (65/95) (80/115)
1 Complex =
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Thrusters
5 Back Squats
Rest 2 Minutes between each Complex

STRENGTH:
BACK SQUAT:
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 % 90%
Build to 1 Rep Max. Look back to 12/11/13 for your last Back Squat Loads
WOD
4 Rounds:
Barbell Complex (65/95) (80/115)
1 Complex =
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Thrusters
5 Back Squats
Rest 2 Minutes between each Complex

Comments Disabled| |