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Friday WOD 8/4/23

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

STRENGTH
6 Sets to build to a 5 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises. Rest 2-3 min between sets.
WOD
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.

STRENGTH
6 Sets to build to a 5 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises. Rest 2-3 min between sets.
WOD
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.

STRENGTH
6 Sets to build to a 5 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises. Rest 2-3 min between sets.
WOD
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.

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Thursday WOD 8/3/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Threshold Thursday Class 7am

STRENGTH
3 Sets: Hang Squat Clean 2 reps + Deficit Deadlift 3 reps
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
Complete the DL within 30 seconds of the Hang Squat Clean.
Each week will try to go a little heavier than the last.
WOD
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups

STRENGTH
3 Sets: Hang Squat Clean 2 reps + Deficit Deadlift 3 reps
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
Complete the DL within 30 seconds of the Hang Squat Clean.
Each week will try to go a little heavier than the last.
WOD
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups

STRENGTH
3 Sets: Hang Squat Clean 2 reps + Deficit Deadlift 3 reps
This is at 80-90% of 1RM Hang Squat clean. The deficit DL will be on a 45lb plate and use the same weight as the HSC.
Complete the DL within 30 seconds of the Hang Squat Clean.
Each week will try to go a little heavier than the last.
WOD
15 min. AMRAP:
10 Shuttle runs
30 Double Unders
15 DB floor Bench Press
10 Shuttle run “across the gym is 1 rep”
30 Double Unders
15 Pull-Ups

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Wednesday 8/2/23

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

WOD
For Time
15 Reps of each/14 Reps of Each all the way down to 1 Rep of Each
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14lb.)
Toes-To-Bar
Double DB Hang Cleans (45/30s)
Sit-Ups
DB Lunges (45/30s)

WOD
For Time
15 Reps of each/14 Reps of Each all the way down to 1 Rep of Each
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14lb.)
Toes-To-Bar
Double DB Hang Cleans (45/30s)
Sit-Ups
DB Lunges (45/30s)

WOD
For Time
15 Reps of each/14 Reps of Each all the way down to 1 Rep of Each
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14lb.)
Toes-To-Bar
Double DB Hang Cleans (45/30s)
Sit-Ups
DB Lunges (45/30s)

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Tuesday WOD 8/1/23

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – 7am Tabata Tuesday

Strength: Superset
The two movements below are a superset. After bench, go immediately into barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps

WOD
Every 2 min. x 10 Rounds:
200m Run
Max Rounds of:
3 Push Press (115/75lb.)
3 Burpees

Strength: Superset
The two movements below are a superset. After bench, go immediately into barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps

WOD
Every 2 min. x 10 Rounds:
200m Run
Max Rounds of:
3 Push Press (115/75lb.)
3 Burpees

Strength: Superset
The two movements below are a superset. After bench, go immediately into barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps

WOD
Every 2 min. x 10 Rounds:
200m Run
Max Rounds of:
3 Push Press (115/75lb.)
3 Burpees

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Monday WOD 7/31/23

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

STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)

STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)

STRENTH:
1. Squat Clean: 3×3 70-75% of 1RM
2. Back Squat: 3×5 65%, 75%, 85% “final set is for max reps goal is more than 5”
WOD
(0-3min.)
20/15 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike or Row
50 Double Unders
Max American KB Swings (53/35lb.)

Comments Disabled| |