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Friday WOD 9/22/23

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

STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds

STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds

STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds

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Thursday WOD 9/21/23

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

Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every  4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups

Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every  4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups

Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every  4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups

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Wednesday WOD 9/20/23

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

4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.
Metcon (AMRAP – Rounds)
6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row
10 Heavy DB Push Press

4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.
Metcon (AMRAP – Rounds)
6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row
10 Heavy DB Push Press

4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.
Metcon (AMRAP – Rounds)
6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row
10 Heavy DB Push Press

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Tuesday WOD 9/19/23

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

Every 4 min. x 4 Rounds:
20 Shuttle Runs
Immediately into;
**Deadlifts
Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)
then…
15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders

Every 4 min. x 4 Rounds:
20 Shuttle Runs
Immediately into;
**Deadlifts
Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)
then…
15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders

Every 4 min. x 4 Rounds:
20 Shuttle Runs
Immediately into;
**Deadlifts
Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)
then…
15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders

Comments Disabled| |

Monday WOD 9/18/23

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

EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.

Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row

EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.

Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row

EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.

Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row

Comments Disabled| |