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Friday WOD 9/15/23

Friday Schedule: 6am/8am WOD – OPEN GYM 9am/530pm

Every 4 min. x 4 Rounds:
6-8 Lunges Each leg
Immediately into;
200m Farmer Carry with (2) Kettlebells
Metcon:
For Max Total Reps:
4min. of Row
4min. of Box Step-Ups with (1) 35/25lb. DB
3min. of Row
3min. of Box Step-Ups with (1) 35/25lb. DB
2min. of Row
2min. of Box Step-Ups with (1) 35/25lb. DB

Every 4 min. x 4 Rounds:
6-8 Lunges Each leg
Immediately into;
200m Farmer Carry with (2) Kettlebells
Metcon:
For Max Total Reps:
4min. of Row
4min. of Box Step-Ups with (1) 35/25lb. DB
3min. of Row
3min. of Box Step-Ups with (1) 35/25lb. DB
2min. of Row
2min. of Box Step-Ups with (1) 35/25lb. DB

Every 4 min. x 4 Rounds:
6-8 Lunges Each leg
Immediately into;
200m Farmer Carry with (2) Kettlebells
Metcon:
For Max Total Reps:
4min. of Row
4min. of Box Step-Ups with (1) 35/25lb. DB
3min. of Row
3min. of Box Step-Ups with (1) 35/25lb. DB
2min. of Row
2min. of Box Step-Ups with (1) 35/25lb. DB

Comments Disabled| |

Thursday WOD 9/14/23

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

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

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Wednesday WOD 9/13/23

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

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

Comments Disabled| |

Tuesday WOD 9/12/23

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

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

Comments Disabled| |

Monday WOD 9/11/23

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

Every 4 min. x 4 rounds
3 Back Squats + 400m run.
Rest 3 min.
Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
6min. Ladder: 2DBs
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg

Every 4 min. x 4 rounds
3 Back Squats + 400m run.
Rest 3 min.
Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
6min. Ladder: 2DBs
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg

Every 4 min. x 4 rounds
3 Back Squats + 400m run.
Rest 3 min.
Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
6min. Ladder: 2DBs
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg

Comments Disabled| |