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Thursday WOD 9/28/23

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

Strength:
Back Squat 4×3
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!

Strength:
Back Squat 4×3
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!

Strength:
Back Squat 4×3
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!

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Wednesday WOD 9/27/23

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

4 Sets:
10 Reverse Grip Barbell Bench
Immediately into;
10 DB Bent Over Rows (ea. arm)
Rest 90sec. Between Sets.
WOD (AMRAP – Reps)
4 Rounds: (16min. Total)
40 sec. of Max Double DB Hang Power Cleans
20 sec. Rest
40 sec. of Double Unders
20 sec. Rest
40 sec. of Toes-To-Bar
20 sec. Rest
40 sec. of Max Push-Ups
20 sec. Rest

4 Sets:
10 Reverse Grip Barbell Bench
Immediately into;
10 DB Bent Over Rows (ea. arm)
Rest 90sec. Between Sets.
WOD (AMRAP – Reps)
4 Rounds: (16min. Total)
40 sec. of Max Double DB Hang Power Cleans
20 sec. Rest
40 sec. of Double Unders
20 sec. Rest
40 sec. of Toes-To-Bar
20 sec. Rest
40 sec. of Max Push-Ups
20 sec. Rest

4 Sets:
10 Reverse Grip Barbell Bench
Immediately into;
10 DB Bent Over Rows (ea. arm)
Rest 90sec. Between Sets.
WOD (AMRAP – Reps)
4 Rounds: (16min. Total)
40 sec. of Max Double DB Hang Power Cleans
20 sec. Rest
40 sec. of Double Unders
20 sec. Rest
40 sec. of Toes-To-Bar
20 sec. Rest
40 sec. of Max Push-Ups
20 sec. Rest

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Tuesday WOD 9/26/23

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

Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.

Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.

Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.

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Monday WOD 9/25/23

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

Metcon
Every 4 min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing) try to do Touch and Go as long as possible
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Accessory Work:
1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)
2.) 3 Sets of 1min. Weighted Planks. Rest 1 min. between sets.

Metcon
Every 4 min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing) try to do Touch and Go as long as possible
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Accessory Work:
1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)
2.) 3 Sets of 1min. Weighted Planks. Rest 1 min. between sets.

Metcon
Every 4 min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing) try to do Touch and Go as long as possible
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Accessory Work:
1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)
2.) 3 Sets of 1min. Weighted Planks. Rest 1 min. between sets.

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Saturday WOD 9/23/23

Saturday Schedule: 830am WOD  – SPIN 7am

In Teams of 2
Only one person works at a time. Switch whenever.
For Time:
40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14lb.)
100 Deadlifts (135/95lb.)
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14lb.)
75 Deadlifts (185/135lb.)
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14lb.)
50 Deadlifts (225/155lbs.)
50 Push-Ups

In Teams of 2
Only one person works at a time. Switch whenever.
For Time:
40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14lb.)
100 Deadlifts (135/95lb.)
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14lb.)
75 Deadlifts (185/135lb.)
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14lb.)
50 Deadlifts (225/155lbs.)
50 Push-Ups

In Teams of 2
Only one person works at a time. Switch whenever.
For Time:
40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14lb.)
100 Deadlifts (135/95lb.)
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14lb.)
75 Deadlifts (185/135lb.)
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14lb.)
50 Deadlifts (225/155lbs.)
50 Push-Ups

Comments Disabled| |