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Monday WOD 7/24/23

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 7am

STRENGTH
Back Rack lunge: 3×5

FOR TIME:
15min. to get as far as possible…
1 Deadlift (225/155lbs.)
1 Round of Cindy
2 Deadlift (225/155lbs.)
1 Round of Cindy
3 Deadlift (225/155lbs.)
1 Round of Cindy
… Workout ends at 10 Deadlifts and 1 last round of Cindy
Cindy: 5 Pull-Up, 10 Push-Ups, 15 air Squats

STRENGTH
Back Rack lunge: 3×5

FOR TIME:
15min. to get as far as possible…
1 Deadlift (225/155lbs.)
1 Round of Cindy
2 Deadlift (225/155lbs.)
1 Round of Cindy
3 Deadlift (225/155lbs.)
1 Round of Cindy
… Workout ends at 10 Deadlifts and 1 last round of Cindy
Cindy: 5 Pull-Up, 10 Push-Ups, 15 air Squats

STRENGTH
Back Rack lunge: 3×5

FOR TIME:
15min. to get as far as possible…
1 Deadlift (225/155lbs.)
1 Round of Cindy
2 Deadlift (225/155lbs.)
1 Round of Cindy
3 Deadlift (225/155lbs.)
1 Round of Cindy
… Workout ends at 10 Deadlifts and 1 last round of Cindy
Cindy: 5 Pull-Up, 10 Push-Ups, 15 air Squats

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Saturday WOD 7/22/23

Saturday WOD 830am – SPIN 7am

For Time
50 Box Jump Overs (one person working at a time)
1600 Meter Run or 2000 Meter Row (together)
200 Meters of Walking Lunges (together)
Rest 3 Minutes
4 Rounds of:
33 Hang Power Cleans (135/95) – Partner Holds Bar in Hang Position while other partner works.
28 Burpee Pull Ups – Partner Dead Hangs while the other partner works.

For Time
50 Box Jump Overs (one person working at a time)
1600 Meter Run or 2000 Meter Row (together)
200 Meters of Walking Lunges (together)
Rest 3 Minutes
4 Rounds of:
33 Hang Power Cleans (135/95) – Partner Holds Bar in Hang Position while other partner works.
28 Burpee Pull Ups – Partner Dead Hangs while the other partner works.

For Time
50 Box Jump Overs (one person working at a time)
1600 Meter Run or 2000 Meter Row (together)
200 Meters of Walking Lunges (together)
Rest 3 Minutes
4 Rounds of:
33 Hang Power Cleans (135/95) – Partner Holds Bar in Hang Position while other partner works.
28 Burpee Pull Ups – Partner Dead Hangs while the other partner works.

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FRIDAY WOD 7/21/23

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

STRENGTH:
Deadlifts
5 Sets of 8 Reps at 75% of 1 Rep Max Rest 90 Sec between Sets.
2 ROUNDS FOR TIME:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Cleans (145/100)

STRENGTH:
Deadlifts
5 Sets of 8 Reps at 75% of 1 Rep Max Rest 90 Sec between Sets.
2 ROUNDS FOR TIME:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Cleans (145/100)

STRENGTH:
Deadlifts
5 Sets of 8 Reps at 75% of 1 Rep Max Rest 90 Sec between Sets.
2 ROUNDS FOR TIME:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Cleans (145/100)

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Thursday WOD 7/20/23

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

STRENGTH:
Power Cleans 3 x 3 70%, 80%, 90% of 1 Rep Max
AMRAP IN 25 Min:
150 Double Unders (Scale is a 500 Meter Row) “yep you read it right”
50 Push Ups (Scale to 25 Push Ups)
15 Power Cleans (135/95) (Scale the Weight or do Med Ball Cleans)

STRENGTH:
Power Cleans 3 x 3 70%, 80%, 90% of 1 Rep Max
AMRAP IN 25 Min:
150 Double Unders (Scale is a 500 Meter Row) “yep you read it right”
50 Push Ups (Scale to 25 Push Ups)
15 Power Cleans (135/95) (Scale the Weight or do Med Ball Cleans)

STRENGTH:
Power Cleans 3 x 3 70%, 80%, 90% of 1 Rep Max
AMRAP IN 25 Min:
150 Double Unders (Scale is a 500 Meter Row) “yep you read it right”
50 Push Ups (Scale to 25 Push Ups)
15 Power Cleans (135/95) (Scale the Weight or do Med Ball Cleans)

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Wednesday 7/19/23

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

TEAM BERT
For Time In Teams of 2
50 Burpees
400 Meter Run
100 Push Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push Ups
400 Meter Run
50 Burpees
TIME CAP 45 Min.
Advanced Athletes Run Together
Intermediate / Beginner Athletes Alternate the Runs

TEAM BERT
For Time In Teams of 2
50 Burpees
400 Meter Run
100 Push Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push Ups
400 Meter Run
50 Burpees
TIME CAP 45 Min.
Advanced Athletes Run Together
Intermediate / Beginner Athletes Alternate the Runs

TEAM BERT
For Time In Teams of 2
50 Burpees
400 Meter Run
100 Push Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push Ups
400 Meter Run
50 Burpees
TIME CAP 45 Min.
Advanced Athletes Run Together
Intermediate / Beginner Athletes Alternate the Runs

Comments Disabled| |