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Saturday WOD 6/17/23

Saturday Schedule: 830AM WOD – 7AM SPIN

METCON
With a Partner – You go, I go style
35min. to get as far as possible…
30 Rounds Per Partner : (60 rounds total)
1 Deadlift (315/205)
3 HSPU
5 Wall Balls (30/20lb.)

METCON
With a Partner – You go, I go style
35min. to get as far as possible…
30 Rounds Per Partner : (60 rounds total)
1 Deadlift (315/205)
3 HSPU
5 Wall Balls (30/20lb.)

METCON
With a Partner – You go, I go style
35min. to get as far as possible…
30 Rounds Per Partner : (60 rounds total)
1 Deadlift (315/205)
3 HSPU
5 Wall Balls (30/20lb.)

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Friday WOD 6/16/23

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

STRENGTH
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders

STRENGTH
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders

STRENGTH
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders

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Thursday WOD 6/15/23

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

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
8-7-6-5-4-3-2-1
Barbell Thrusters 75/55lbs.
Sumo Deadlift High-Pulls 75/55lbs.
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 95/65lbs.
Sumo Deadlift High-Pulls 95/65lbs.
Immediately into;
4-3-2-1
Barbell Thrusters 115/75lbs.
Sumo Deadlift High-Pulls 115/75lbs.

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Wednesday WOD 6/14/23

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

35min. To Finish…

5 Rounds:
6 Shuttle Runs
6 Double DB Power Hang Cleans 45/30s
5 Rounds:
6 Cal Row
6 Toes-To-Bar
4 Rounds:
8 Shuttle Runs
8 Double DB Hang Cleans 45/30s
4 Rounds:
8 Cal Row
8 Toes-To-Bar
3 Rounds:
10 Shuttle Runs
10 Double DB Hang Cleans 45/30s
3 Rounds:
10 Cal Row
10 Toes-To-Bar
2 Rounds:
12 Shuttle Runs
12 Double DB Hang Cleans 45/30s
2 Rounds:
12 Cal Row
12 Toes-To-Bar
1 Round:
14 Shuttle Runs
14 Double DB Hang Cleans 45/30s
1 Round:
14 Cal Row
14 Toes-To-Bar

35min. To Finish…

5 Rounds:
6 Shuttle Runs
6 Double DB Power Hang Cleans 45/30s
5 Rounds:
6 Cal Row
6 Toes-To-Bar
4 Rounds:
8 Shuttle Runs
8 Double DB Hang Cleans 45/30s
4 Rounds:
8 Cal Row
8 Toes-To-Bar
3 Rounds:
10 Shuttle Runs
10 Double DB Hang Cleans 45/30s
3 Rounds:
10 Cal Row
10 Toes-To-Bar
2 Rounds:
12 Shuttle Runs
12 Double DB Hang Cleans 45/30s
2 Rounds:
12 Cal Row
12 Toes-To-Bar
1 Round:
14 Shuttle Runs
14 Double DB Hang Cleans 45/30s
1 Round:
14 Cal Row
14 Toes-To-Bar

35min. To Finish…

5 Rounds:
6 Shuttle Runs
6 Double DB Power Hang Cleans 45/30s
5 Rounds:
6 Cal Row
6 Toes-To-Bar
4 Rounds:
8 Shuttle Runs
8 Double DB Hang Cleans 45/30s
4 Rounds:
8 Cal Row
8 Toes-To-Bar
3 Rounds:
10 Shuttle Runs
10 Double DB Hang Cleans 45/30s
3 Rounds:
10 Cal Row
10 Toes-To-Bar
2 Rounds:
12 Shuttle Runs
12 Double DB Hang Cleans 45/30s
2 Rounds:
12 Cal Row
12 Toes-To-Bar
1 Round:
14 Shuttle Runs
14 Double DB Hang Cleans 45/30s
1 Round:
14 Cal Row
14 Toes-To-Bar

35min. To Finish…

5 Rounds:
6 Shuttle Runs
6 Double DB Power Hang Cleans 45/30s
5 Rounds:
6 Cal Row
6 Toes-To-Bar
4 Rounds:
8 Shuttle Runs
8 Double DB Hang Cleans 45/30s
4 Rounds:
8 Cal Row
8 Toes-To-Bar
3 Rounds:
10 Shuttle Runs
10 Double DB Hang Cleans 45/30s
3 Rounds:
10 Cal Row
10 Toes-To-Bar
2 Rounds:
12 Shuttle Runs
12 Double DB Hang Cleans 45/30s
2 Rounds:
12 Cal Row
12 Toes-To-Bar
1 Round:
14 Shuttle Runs
14 Double DB Hang Cleans 45/30s
1 Round:
14 Cal Row
14 Toes-To-Bar

Comments Disabled| |