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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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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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