Saturday Schedule: 830am WOD – 7am SPIN (reserve your bike)
WOD
In Teams of 2:
In Teams of 2:
Its going to be a GRAND adventure.
FRIDAY WOD 7/28/23
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
20-25min
*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time
with about 10-20sec. of rest between each set. Really push for max reps!
1.) 5min. For Max Reps:
Barbell Hip Thrusts
2.) 5min. For Max Reps:
Banded Tricep Pull Downs
3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps
4.) 5min. For Max Reps:
Weighted DB Sit-Ups
5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.
Rest 1 min. Between Each Station.
WOD
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps
REST 1 min. Between Each Section
STRENGTH
20-25min
*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time
with about 10-20sec. of rest between each set. Really push for max reps!
1.) 5min. For Max Reps:
Barbell Hip Thrusts
2.) 5min. For Max Reps:
Banded Tricep Pull Downs
3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps
4.) 5min. For Max Reps:
Weighted DB Sit-Ups
5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.
Rest 1 min. Between Each Station.
WOD
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20)
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike or Row
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20)
REST 1 min. Between Each Section
Thursday WOD 7/27/23
Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Threshold Thursday Class 7am
STRENGTH
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
WOD
FOR TIME
20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups
20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups
Time Cap: 15min.
STRENGTH
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
WOD
FOR TIME
20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups
20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups
Time Cap: 15min.
STRENGTH
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
WOD
FOR TIME
20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups
20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups
Time Cap: 15min.
Wednesday WOD 7/26/23
Wednesday Schedule: 6am/8am/9am/530am WOD – Open Gym 9am/530pm
WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.
WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.
WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.
Tuesday WOD 7/25/23
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Tabata Tuesday 7am
STRENGTH
Push Press 3×5 @ 40%, 50%, 60% of 1RM
Push Press 3×5 @ 40%, 50%, 60% of 1RM
WOD
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.
STRENGTH
Push Press 3×5 @ 40%, 50%, 60% of 1RM
Push Press 3×5 @ 40%, 50%, 60% of 1RM
WOD
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.
STRENGTH
Push Press 3×5 @ 40%, 50%, 60% of 1RM
Push Press 3×5 @ 40%, 50%, 60% of 1RM
WOD
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.