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FRIDAY WOD 8/11/23

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

STRENGTH
6 Sets to build to a 3 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 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups

STRENGTH
6 Sets to build to a 3 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 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups

STRENGTH
6 Sets to build to a 3 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 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups

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Thursday WOD 8/10/23

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

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.

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Wednesday WOD 8/9/23

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

WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.

WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.

WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.

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Tuesday WOD 8/8/23

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – TABATA TUESDAY at 7am has been CANCELLED.

STRENGTH
Superset
The two movements below are a superset.
After the bench, go immediately into the barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps
WOD
FOR TIME:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)Time CAP: 20min.

STRENGTH
Superset
The two movements below are a superset.
After the bench, go immediately into the barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps
WOD
FOR TIME:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)Time CAP: 20min.

STRENGTH
Superset
The two movements below are a superset.
After the bench, go immediately into the barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps
WOD
FOR TIME:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)Time CAP: 20min.

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Monday WOD 8/7/23

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm – Open Gym Allowed 9am and 530pm

STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”

WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂

STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”

WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂

STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”

WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂

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