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Tuesday WOD 7/11/23

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

Kids Camp 9-12

STRENGTH
1. Back Rack lunge: 3×6

METCON (For Time)
Every 3 min. x 6 Rounds:
10 Cal Row
10 American KB Swings (70/53lb.)
10 Wall Balls (20/14lb.)
10 Toes-To-Bar
RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then
12… And so on…

STRENGTH
1. Back Rack lunge: 3×6

METCON (For Time)
Every 3 min. x 6 Rounds:
10 Cal Row
10 American KB Swings (70/53lb.)
10 Wall Balls (20/14lb.)
10 Toes-To-Bar
RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then
12… And so on…

STRENGTH
1. Back Rack lunge: 3×6

METCON (For Time)
Every 3 min. x 6 Rounds:
10 Cal Row
10 American KB Swings (70/53lb.)
10 Wall Balls (20/14lb.)
10 Toes-To-Bar
RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then
12… And so on…

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Monday 7/10/23

Happy Birthday Richie!

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

KIDS CAMP 9-12

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
METCON (For Time)
30 Hang Power Cleans (95/65lbs.)
30 Double Unders/90 Singles
30 Push-Ups
30 Double Unders/90 Singles
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders/90 Singles
30 Box Jumps 24/20
30 Double Unders/90 Singles
30 Push-Ups
30 Double Unders/90 Singles
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
METCON (For Time)
30 Hang Power Cleans (95/65lbs.)
30 Double Unders/90 Singles
30 Push-Ups
30 Double Unders/90 Singles
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders/90 Singles
30 Box Jumps 24/20
30 Double Unders/90 Singles
30 Push-Ups
30 Double Unders/90 Singles
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
METCON (For Time)
30 Hang Power Cleans (95/65lbs.)
30 Double Unders/90 Singles
30 Push-Ups
30 Double Unders/90 Singles
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders/90 Singles
30 Box Jumps 24/20
30 Double Unders/90 Singles
30 Push-Ups
30 Double Unders/90 Singles
30 Hang Power Cleans (135/95lbs.)

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Friday WOD 7/7/23

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

Strength:
20min. running clock…
20min. running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row

Strength:
20min. running clock…
20min. running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row

Strength:
20min. running clock…
20min. running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row

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Thursday WOD 7/6/23

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

STRENGTH
Power Clean 3 Sets
Set 1: 3 reps at 65%
Set 2: 3 reps at 75%
Set 3: 3 reps at 85%
Front Squat:
Set 1: 3 reps at 65%
Set 2: 3 reps at 75%
Set 3: 3 reps at 85%
METCON
30 Rounds For Time:
1 Barbell Thruster 95/65lbs.
3 Lateral Barbell Burpees
5 Toes-To-Bar
Time CAP: 18min.

STRENGTH
Power Clean 3 Sets
Set 1: 3 reps at 65%
Set 2: 3 reps at 75%
Set 3: 3 reps at 85%
Front Squat:
Set 1: 3 reps at 65%
Set 2: 3 reps at 75%
Set 3: 3 reps at 85%
METCON
30 Rounds For Time:
1 Barbell Thruster 95/65lbs.
3 Lateral Barbell Burpees
5 Toes-To-Bar
Time CAP: 18min.

STRENGTH
Power Clean 3 Sets
Set 1: 3 reps at 65%
Set 2: 3 reps at 75%
Set 3: 3 reps at 85%
Front Squat:
Set 1: 3 reps at 65%
Set 2: 3 reps at 75%
Set 3: 3 reps at 85%
METCON
30 Rounds For Time:
1 Barbell Thruster 95/65lbs.
3 Lateral Barbell Burpees
5 Toes-To-Bar
Time CAP: 18min.

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