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Saturday WOD 9/9/23

Saturday WOD 830am – SPIN 7am

PARTNER WOD
In Teams of 2.
On the first section, you both can work together. Then add your individual best clean and jerks
together for 1 max total score. Follow the time caps for the remainder of the workout…
(0-12 min.)
Build to a 1 RM Clean and Jerk
Metcon (AMRAP – Rounds and Reps)
(14-24 min.)
10 min. AMRAP:
Get as far as possible in this ladder…
20 Cals on the Rower
20 Pull-Ups or 10 Muscle Ups
40 Cals on the Rower
40 Pull-Ups or 20 Muscle Ups
60 Cals on the Rower
60 Pull-Ups or 30 Muscle Ups
… And so on… Adding 20 reps each round (or 10 on the muscle ups if you choose that route)

Only 1 person may work at a time on this section. Switch whenever you like!
Metcon (AMRAP – Rounds and Reps)
(26-36min.)
10min. AMRAP:
Get as far as possible in this ladder…
20 Deadlifts (185/135)
20 Burpees
30 Deadlifts (235/165)
30 Burpees
40 Deadlifts (285/195)
40 Burpees

… And so on… Adding 10 reps each round AND adding weight (50lb for men and 30lbs. for women)
each round.
Only 1 person may work at a time on this section. Switch whenever you like!

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Friday WOD 9/8/23

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

EMOM x 5 Rounds: (35min. Total)
Min. 1) 18/14 Cal Row
Min. 2) 20 Box Jumps 24/20"
Min. 3) 18 Wall Balls (20/14lbs.)
Min. 4) 20 Push-Ups
Min. 5) 15 Double DB Hang Cleans (45/30s)
Min. 6) 20 Sit-Ups
Min. 7) Rest

EMOM x 5 Rounds: (35min. Total)
Min. 1) 18/14 Cal Row
Min. 2) 20 Box Jumps 24/20"
Min. 3) 18 Wall Balls (20/14lbs.)
Min. 4) 20 Push-Ups
Min. 5) 15 Double DB Hang Cleans (45/30s)
Min. 6) 20 Sit-Ups
Min. 7) Rest

EMOM x 5 Rounds: (35min. Total)
Min. 1) 18/14 Cal Row
Min. 2) 20 Box Jumps 24/20"
Min. 3) 18 Wall Balls (20/14lbs.)
Min. 4) 20 Push-Ups
Min. 5) 15 Double DB Hang Cleans (45/30s)
Min. 6) 20 Sit-Ups
Min. 7) Rest

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Thursday WOD 9/7/23

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

STRENGTH
Every 2min. x 10 Rounds:
5 Shuttle Runs
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today 🙂
WOD – 15 Min Time Cap
For Time:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar

STRENGTH
Every 2min. x 10 Rounds:
5 Shuttle Runs
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today 🙂
WOD – 15 Min Time Cap
For Time:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar

STRENGTH
Every 2min. x 10 Rounds:
5 Shuttle Runs
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today 🙂
WOD – 15 Min Time Cap
For Time:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar

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Wednesday WOD 9/6/23

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

BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.

BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.

BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.

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Tuesday WOD 9/5/23

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

WOD
1 Mile Run
Rest 4 min
3 Rep Max DL – 8 Min Max
Rest 4 Min
100/70 CAL Row or Bike
Rest 4 min
3 Rep Max Bench Press – 8 Min Max
Accessory Work:
Landmine Sit-Ups
3 Sets of 15 reps

WOD
1 Mile Run
Rest 4 min
3 Rep Max DL – 8 Min Max
Rest 4 Min
100/70 CAL Row or Bike
Rest 4 min
3 Rep Max Bench Press – 8 Min Max
Accessory Work:
Landmine Sit-Ups
3 Sets of 15 reps

WOD
1 Mile Run
Rest 4 min
3 Rep Max DL – 8 Min Max
Rest 4 Min
100/70 CAL Row or Bike
Rest 4 min
3 Rep Max Bench Press – 8 Min Max
Accessory Work:
Landmine Sit-Ups
3 Sets of 15 reps

Comments Disabled| |