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Tuesday WOD 11/28/23

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

ROWVEMBER RULES TODAY: Today its 2000 Meter Minimum or more if you choose (all in one sitting). Anything under 2000 in one sitting does not count.

WOD
3 Rounds:
10 DB Hang Power Cleans
50 Double Unders or 100 Singles
10 DB Box Step Ups
Rest 2 Min
3 Rounds:
8 DB Hang Power Cleans
30 Double Unders or 60 Singles
8 DB Box Step Ups
Rest 2 Min
3 Rounds of
6 DB Hang Power Cleans
12 Double Unders or 36 Singles
6 DB Box Step Ups
Cash Out:
5 Rounds of
20 Ab Mat Sit Ups
10 V-Ups

WOD
3 Rounds:
10 DB Hang Power Cleans
50 Double Unders or 100 Singles
10 DB Box Step Ups
Rest 2 Min
3 Rounds:
8 DB Hang Power Cleans
30 Double Unders or 60 Singles
8 DB Box Step Ups
Rest 2 Min
3 Rounds of
6 DB Hang Power Cleans
12 Double Unders or 36 Singles
6 DB Box Step Ups
Cash Out:
5 Rounds of
20 Ab Mat Sit Ups
10 V-Ups

WOD
3 Rounds:
10 DB Hang Power Cleans
50 Double Unders or 100 Singles
10 DB Box Step Ups
Rest 2 Min
3 Rounds:
8 DB Hang Power Cleans
30 Double Unders or 60 Singles
8 DB Box Step Ups
Rest 2 Min
3 Rounds of
6 DB Hang Power Cleans
12 Double Unders or 36 Singles
6 DB Box Step Ups
Cash Out:
5 Rounds of
20 Ab Mat Sit Ups
10 V-Ups

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Monday WOD 11/27/23

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

ROWVEMBER RULES TODAY: There are no rules – Row all you want as long as the doors are open!

WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to  your 1 Rep Max.

WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to  your 1 Rep Max.

WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to  your 1 Rep Max.

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Saturday WOD 11/25/23

Saturday WOD 8:30AM – SPIN 7am

ROWVEMBER RULES FOR TODAY: All Rowing Done in Warm-Up and Cool-Down Counts today! No rowing points during the WOD (don’t keep the coach there past hours)!

HERO WOD “TUDER”
For Time (with a partner)
1 Mile Run (together) – Scale distance of Run if needed
31 Push-Ups (each)
 
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95)
3 Clean and Jerks (135/95)
3 Front Squats (135/95)
 
Then, perform:
31 Push-Ups (each)
1 Mile Run (together) – Scale distance of Run if needed

HERO WOD “TUDER”
For Time (with a partner)
1 Mile Run (together) – Scale distance of Run if needed
31 Push-Ups (each)
 
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95)
3 Clean and Jerks (135/95)
3 Front Squats (135/95)
 
Then, perform:
31 Push-Ups (each)
1 Mile Run (together) – Scale distance of Run if needed

HERO WOD “TUDER”
For Time (with a partner)
1 Mile Run (together) – Scale distance of Run if needed
31 Push-Ups (each)
 
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95)
3 Clean and Jerks (135/95)
3 Front Squats (135/95)
 
Then, perform:
31 Push-Ups (each)
1 Mile Run (together) – Scale distance of Run if needed

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Friday WOD 11/24/23

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

Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row

Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row

Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row

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TURKEY DAY WOD 11/23/23

JOIN US AT 8:30 FOR A TURKEY DAY WOD. WELCOME COACH BRIAN AS HE WILL LEAD YOU IN THE WOD!

NO ROWING POINTS TODAY!

Teams of 2:
35 min AMRAP
500 m Run
40 Wall Balls
30 Sit Ups
20 Burpees
10 Power Cleans

Teams of 2:
35 min AMRAP
500 m Run
40 Wall Balls
30 Sit Ups
20 Burpees
10 Power Cleans

Teams of 2:
35 min AMRAP
500 m Run
40 Wall Balls
30 Sit Ups
20 Burpees
10 Power Cleans

Comments Disabled| |