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Saturday WOD 10/28/23

SATURDAY IS COSTUME DAY!

Wear something you can workout in or easily remove for the workout. There could be a burpee penalty if you fail to join in on the fun!!!

WOD is at 830am – SPIN 7am

 

PARTNER WOD (10 Rounds/You Go I Go Style)

1 Deadlift

2 Power Cleans

3 Squat Cleans

4 Thrusters

5 Pull Ups

PARTNER WOD (10 Rounds/You Go I Go Style)

1 Deadlift

2 Power Cleans

3 Squat Cleans

4 Thrusters

5 Pull Ups

PARTNER WOD (10 Rounds/You Go I Go Style)

1 Deadlift

2 Power Cleans

3 Squat Cleans

4 Thrusters

5 Pull Ups

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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

Comments Disabled| |