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Monday WOD 12/11/23

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

MONDAY 12/11/23

STRENGTH:

BACK SQUAT
3×5 @ 50%
3×4 @ 60%
2×3 @ 70%
2×2 @ 80%
Break it down to 1Rep until you reach 1 RM Back Squat. Look back at your load 2 weeks ago.
10 Rounds For Time:
6 SA DB Deadlift Burpees (50/35s)
8 SA DB Alternating Lunges (50/35s)
10 SA DB Renegade Rows (50/35s)

MONDAY 12/11/23

STRENGTH:

BACK SQUAT
3×5 @ 50%
3×4 @ 60%
2×3 @ 70%
2×2 @ 80%
Break it down to 1Rep until you reach 1 RM Back Squat. Look back at your load 2 weeks ago.
10 Rounds For Time:
6 SA DB Deadlift Burpees (50/35s)
8 SA DB Alternating Lunges (50/35s)
10 SA DB Renegade Rows (50/35s)

MONDAY 12/11/23

STRENGTH:

BACK SQUAT
3×5 @ 50%
3×4 @ 60%
2×3 @ 70%
2×2 @ 80%
Break it down to 1Rep until you reach 1 RM Back Squat. Look back at your load 2 weeks ago.
10 Rounds For Time:
6 SA DB Deadlift Burpees (50/35s)
8 SA DB Alternating Lunges (50/35s)
10 SA DB Renegade Rows (50/35s)

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Friday WOD 12/8/23

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

STRENGTH:
Clean Complex
Hang Power Clean
Power Clean
Squat Clean
Rep Scheme: 5/4/3/2/1 (Build In Load)
 
WOD:
50 Cal Row
50 Sit Ups
50 Push Ups
50 Chin Ups (grip supine) – same grip if doing ring rows
50 Pull Ups (grip pronate) – same grip if doing ring rows
50 V Ups

STRENGTH:
Clean Complex
Hang Power Clean
Power Clean
Squat Clean
Rep Scheme: 5/4/3/2/1 (Build In Load)
 
WOD:
50 Cal Row
50 Sit Ups
50 Push Ups
50 Chin Ups (grip supine) – same grip if doing ring rows
50 Pull Ups (grip pronate) – same grip if doing ring rows
50 V Ups

STRENGTH:
Clean Complex
Hang Power Clean
Power Clean
Squat Clean
Rep Scheme: 5/4/3/2/1 (Build In Load)
 
WOD:
50 Cal Row
50 Sit Ups
50 Push Ups
50 Chin Ups (grip supine) – same grip if doing ring rows
50 Pull Ups (grip pronate) – same grip if doing ring rows
50 V Ups

Comments Disabled| |

Thursday WOD 12/7/23

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

STRENGTH:
STRICT PRESS – Build Up to a Heavy 3 Reps/Then go down to 60% and do Max Unbroken Presses.
 
WOD:
50-40-30-20-10
Wall Balls 
(DB Bear Crawl Down and Back after each round) -stay on black mats with DB

STRENGTH:
STRICT PRESS – Build Up to a Heavy 3 Reps/Then go down to 60% and do Max Unbroken Presses.
 
WOD:
50-40-30-20-10
Wall Balls 
(DB Bear Crawl Down and Back after each round) -stay on black mats with DB

STRENGTH:
STRICT PRESS – Build Up to a Heavy 3 Reps/Then go down to 60% and do Max Unbroken Presses.
 
WOD:
50-40-30-20-10
Wall Balls 
(DB Bear Crawl Down and Back after each round) -stay on black mats with DB

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Wednesday WOD 12/6/23

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

Start Each Set Every 5 Minutes on the Minute:
 0-5:00 Complete 3 Rounds as Fast as Possible:
10 SA DB Thrusters (5 Per Side)
10 Push Ups
5:00-10:00 Complete 3 Rounds as Fast as Possible:
10 Alternating DB Snatches
10 Push Ups
10:00-15:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Reverse Lunges
10 SA DB Push Press (5 each side)
15:00-20:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Squats
10 SA Devil Presses (5 each side)
DB (50/35)

Start Each Set Every 5 Minutes on the Minute:
 0-5:00 Complete 3 Rounds as Fast as Possible:
10 SA DB Thrusters (5 Per Side)
10 Push Ups
5:00-10:00 Complete 3 Rounds as Fast as Possible:
10 Alternating DB Snatches
10 Push Ups
10:00-15:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Reverse Lunges
10 SA DB Push Press (5 each side)
15:00-20:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Squats
10 SA Devil Presses (5 each side)
DB (50/35)

Start Each Set Every 5 Minutes on the Minute:
 0-5:00 Complete 3 Rounds as Fast as Possible:
10 SA DB Thrusters (5 Per Side)
10 Push Ups
5:00-10:00 Complete 3 Rounds as Fast as Possible:
10 Alternating DB Snatches
10 Push Ups
10:00-15:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Reverse Lunges
10 SA DB Push Press (5 each side)
15:00-20:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Squats
10 SA Devil Presses (5 each side)
DB (50/35)

Comments Disabled| |

Tuesday WOD 12/5/23

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

5 ROUNDS FOR LOAD
Complete 7 Unbroken Sets of this BB Complex without putting the bar down equals 1 Round. 7=1
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
Score – The max weight used for your 5th unbroken round.
Suggestions:
Beginner – 45/35
Intermediate – 75/55
Advanced -115/85
Elite – 225+/155+

5 ROUNDS FOR LOAD
Complete 7 Unbroken Sets of this BB Complex without putting the bar down equals 1 Round. 7=1
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
Score – The max weight used for your 5th unbroken round.
Suggestions:
Beginner – 45/35
Intermediate – 75/55
Advanced -115/85
Elite – 225+/155+

5 ROUNDS FOR LOAD
Complete 7 Unbroken Sets of this BB Complex without putting the bar down equals 1 Round. 7=1
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
Score – The max weight used for your 5th unbroken round.
Suggestions:
Beginner – 45/35
Intermediate – 75/55
Advanced -115/85
Elite – 225+/155+

Comments Disabled| |

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