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Friday 10/27/23 WOD

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

STRENGTH
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)
WOD
3min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
Rest 1 min.
5min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
20 Muscle Snatches (75/55lbs.)
Rest 2min.
7min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
20 Muscle Snatches (75/55lbs.)
40 Double Unders

STRENGTH
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)
WOD
3min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
Rest 1 min.
5min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
20 Muscle Snatches (75/55lbs.)
Rest 2min.
7min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
20 Muscle Snatches (75/55lbs.)
40 Double Unders

STRENGTH
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)
WOD
3min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
Rest 1 min.
5min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
20 Muscle Snatches (75/55lbs.)
Rest 2min.
7min. AMRAP:
5 Toes-To-Bar
5 Shuttle Runs
20 Muscle Snatches (75/55lbs.)
40 Double Unders

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Thursday WOD 10/26/23

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

STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals

STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals

STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals

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Wednesday WOD 10/25/23

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

STRENGTH
Superset all 3 movements together:
10 Reverse Grip Bench Press
10 Reverse Grip Barbell Bent Over Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
AMRAP in 20 minutes:
6 Deadlifts (225/155lb.)
7 Burpee Pull-Ups
10 Double DB Walking Lunges
200 meter Run

STRENGTH
Superset all 3 movements together:
10 Reverse Grip Bench Press
10 Reverse Grip Barbell Bent Over Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
AMRAP in 20 minutes:
6 Deadlifts (225/155lb.)
7 Burpee Pull-Ups
10 Double DB Walking Lunges
200 meter Run

STRENGTH
Superset all 3 movements together:
10 Reverse Grip Bench Press
10 Reverse Grip Barbell Bent Over Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
AMRAP in 20 minutes:
6 Deadlifts (225/155lb.)
7 Burpee Pull-Ups
10 Double DB Walking Lunges
200 meter Run

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Tuesday WOD 10/24/23

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

PART A:
5 Rounds:
Min. 1) 5 Power Clean & Jerks (135/95lbs.)
Min. 2) 15/12 Cal Row
Min. 3) 12 Toes-To-Bar
Min. 4) 30 Double Unders
PART B:
WOD
5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

PART A:
5 Rounds:
Min. 1) 5 Power Clean & Jerks (135/95lbs.)
Min. 2) 15/12 Cal Row
Min. 3) 12 Toes-To-Bar
Min. 4) 30 Double Unders
PART B:
WOD
5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

PART A:
5 Rounds:
Min. 1) 5 Power Clean & Jerks (135/95lbs.)
Min. 2) 15/12 Cal Row
Min. 3) 12 Toes-To-Bar
Min. 4) 30 Double Unders
PART B:
WOD
5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

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MONDAY WOD 10/23/23

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

SPIN 530pm

STRENGTH
20 Rep Squat Program Week 2: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

WOD 
For Time:
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 6 Alternating DB Snatches (50/35lb.)
*Start with Snatches

STRENGTH
20 Rep Squat Program Week 2: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

WOD 
For Time:
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 6 Alternating DB Snatches (50/35lb.)
*Start with Snatches

STRENGTH
20 Rep Squat Program Week 2: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

WOD 
For Time:
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 6 Alternating DB Snatches (50/35lb.)
*Start with Snatches

Comments Disabled| |