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Tuesday WOD 6/13/23

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

STRENGTH
Push Press 3 Sets.
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: Max reps at 95% (shoot for more than 1)
METCON
15min. to get as far as possible…
10 Pull-Ups
200m Run
10 Pull-Ups
30 Double Unders
200m Run
10 Pull-Ups
40 KB Swings
30 Double Unders
200m Run
10 Pull-Ups
50 Push-Ups
40 KB Swings
30 Double Unders
200m Run
10 Pull-Ups

STRENGTH
Push Press 3 Sets.
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: Max reps at 95% (shoot for more than 1)
METCON
15min. to get as far as possible…
10 Pull-Ups
200m Run
10 Pull-Ups
30 Double Unders
200m Run
10 Pull-Ups
40 KB Swings
30 Double Unders
200m Run
10 Pull-Ups
50 Push-Ups
40 KB Swings
30 Double Unders
200m Run
10 Pull-Ups

STRENGTH
Push Press 3 Sets.
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: Max reps at 95% (shoot for more than 1)
METCON
15min. to get as far as possible…
10 Pull-Ups
200m Run
10 Pull-Ups
30 Double Unders
200m Run
10 Pull-Ups
40 KB Swings
30 Double Unders
200m Run
10 Pull-Ups
50 Push-Ups
40 KB Swings
30 Double Unders
200m Run
10 Pull-Ups

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Monday WOD 6/12/23

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

STRENGTH

1. Back Rack Lunges – 3×7 each leg
METCON
For Time:
50 Power Cleans 115/75lbs.
Immediately into;
50 Back Squats 115/75lbs. – must be taken from the floor
(Note: at the top of every minute complete 4 burpees)

STRENGTH

1. Back Rack Lunges – 3×7 each leg
METCON
For Time:
50 Power Cleans 115/75lbs.
Immediately into;
50 Back Squats 115/75lbs. – must be taken from the floor
(Note: at the top of every minute complete 4 burpees)

STRENGTH

1. Back Rack Lunges – 3×7 each leg
METCON
For Time:
50 Power Cleans 115/75lbs.
Immediately into;
50 Back Squats 115/75lbs. – must be taken from the floor
(Note: at the top of every minute complete 4 burpees)

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Saturday WOD 6/10/23

Saturday WOD is at 830am – SPIN is at 7am (must reserve a bike)

Metcon (Can be scaled or substitute similar movements)
With a Partner
10 rounds for time:
200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar
Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

Metcon (Can be scaled or substitute similar movements)
With a Partner
10 rounds for time:
200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar
Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

Metcon (Can be scaled or substitute similar movements)
With a Partner
10 rounds for time:
200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar
Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

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Friday WOD 6/9/23

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

STRENGTH
Power Clean 1×1 take 10-12 minutes to find a heavy
METCON
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 Minutes between sets-

STRENGTH
Power Clean 1×1 take 10-12 minutes to find a heavy
METCON
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 Minutes between sets-

STRENGTH
Power Clean 1×1 take 10-12 minutes to find a heavy
METCON
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 Minutes between sets-

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Thursday WOD 6/8/23

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

STRENGTH
1. Back Squat 1×1 take 10 – 12 minutes to find a heavy.
2. Max Strict Handstand Push-Ups 1×1
METCON
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks

STRENGTH
1. Back Squat 1×1 take 10 – 12 minutes to find a heavy.
2. Max Strict Handstand Push-Ups 1×1
METCON
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks

STRENGTH
1. Back Squat 1×1 take 10 – 12 minutes to find a heavy.
2. Max Strict Handstand Push-Ups 1×1
METCON
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks

Comments Disabled| |