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Wednesday WOD 7/5/23

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

 

STRENGTH
Push Press 3 Sets.
Set 1: 5 reps at 65%
Set 2: 3 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
METCON
4min. AMRAP:
25 Cal Row
20 Double DB Hang Power Cleans
Max Double DB Push Press in remaining time…
Rest 2min.
4min. AMRAP:
25 Double DB Push Press
20 Cal Row
Max Double DB Hang Cleans in remaining time…
Rest 2min.
4min. AMRAP:
25 Double DB Hang Cleans
20 Double DB Push Press
Max Cal Row in remaining time…

STRENGTH
Push Press 3 Sets.
Set 1: 5 reps at 65%
Set 2: 3 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
METCON
4min. AMRAP:
25 Cal Row
20 Double DB Hang Power Cleans
Max Double DB Push Press in remaining time…
Rest 2min.
4min. AMRAP:
25 Double DB Push Press
20 Cal Row
Max Double DB Hang Cleans in remaining time…
Rest 2min.
4min. AMRAP:
25 Double DB Hang Cleans
20 Double DB Push Press
Max Cal Row in remaining time…

STRENGTH
Push Press 3 Sets.
Set 1: 5 reps at 65%
Set 2: 3 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
METCON
4min. AMRAP:
25 Cal Row
20 Double DB Hang Power Cleans
Max Double DB Push Press in remaining time…
Rest 2min.
4min. AMRAP:
25 Double DB Push Press
20 Cal Row
Max Double DB Hang Cleans in remaining time…
Rest 2min.
4min. AMRAP:
25 Double DB Hang Cleans
20 Double DB Push Press
Max Cal Row in remaining time…

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4th OF July WOD

THE WORKOUT OF THE DAY WILL START AT 7AM – THE GYM WILL CLOSE FOLLOWING THE WORKOUT FOR THE REST OF THE DAY. ENJOY THIS DAY WITH YOUR FAMILY AND FRIENDS AND WE WILL BE BACK TO NORMAL SCHEDULE ON WEDNESDAY.

“4th of July 1776”
  • 4 Rounds for Time
  • 300 meter Run
  • 24 Toes-to-Bars
  • 24 Box Jumps (24/20 in)
  • 24 Goblet Squats (55/35 lb)
  • 24 Hand Release Push-Ups
  • 24 Calorie Row
  • 24 Air Squats

“4th of July 1776”
  • 4 Rounds for Time
  • 300 meter Run
  • 24 Toes-to-Bars
  • 24 Box Jumps (24/20 in)
  • 24 Goblet Squats (55/35 lb)
  • 24 Hand Release Push-Ups
  • 24 Calorie Row
  • 24 Air Squats

“4th of July 1776”
  • 4 Rounds for Time
  • 300 meter Run
  • 24 Toes-to-Bars
  • 24 Box Jumps (24/20 in)
  • 24 Goblet Squats (55/35 lb)
  • 24 Hand Release Push-Ups
  • 24 Calorie Row
  • 24 Air Squats

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Monday WOD 7/2/23

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

Tuesday Schedule – 7am ONLY closed the rest of the day

STRENGTH

Back Rack Lunges – 3×5 each leg
METCON
12min. Ascending Ladder… 3,6,9,12,etc
3 Wall Balls (20/14lbs.)
3 Sumo-deadlift high pulls (75/55lbs.)
3 Box Jumps (24/20")
6 Wall Balls (20/14lbs.)
6 Sumo-deadlift high pulls (75/55lbs.)
6 Box Jumps (24/20)

STRENGTH

Back Rack Lunges – 3×5 each leg
METCON
12min. Ascending Ladder… 3,6,9,12,etc
3 Wall Balls (20/14lbs.)
3 Sumo-deadlift high pulls (75/55lbs.)
3 Box Jumps (24/20")
6 Wall Balls (20/14lbs.)
6 Sumo-deadlift high pulls (75/55lbs.)
6 Box Jumps (24/20)

STRENGTH

Back Rack Lunges – 3×5 each leg
METCON
12min. Ascending Ladder… 3,6,9,12,etc
3 Wall Balls (20/14lbs.)
3 Sumo-deadlift high pulls (75/55lbs.)
3 Box Jumps (24/20")
6 Wall Balls (20/14lbs.)
6 Sumo-deadlift high pulls (75/55lbs.)
6 Box Jumps (24/20)

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Saturday WOD 7/1/23

Saturday Schedule: 830AM WOD – 7AM SPIN

With a Partner – Can break up anyway they want. One person working at a time.
300 Wall Balls
200 Pull-Ups
100 STOH – This can be performed with DB or Barbell – Choose Weight

With a Partner – Can break up anyway they want. One person working at a time.
300 Wall Balls
200 Pull-Ups
100 STOH – This can be performed with DB or Barbell – Choose Weight

With a Partner – Can break up anyway they want. One person working at a time.
300 Wall Balls
200 Pull-Ups
100 STOH – This can be performed with DB or Barbell – Choose Weight

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Friday WOD 6/30/23

TODAY the 8 and 9am Class will be OPEN GYM FORMAT.

Friday Schedule: 6am WOD

Open Gym at 430pm

20min. Running clock…
Min. 1: 8-10 Flat DB Bench or Floor Press
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs or Dips
Min. 4: 10-12 Barbell Bicep Curls
Metcon (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar or V-Ups
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest

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 (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest

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 (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest

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