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Wednesday WOD 6/7/23

Wednesday Schedule: 6am/8am/530pm WOD – NO CLASS AT 9AM today!

STRENGTH
1. Bench Press 1×1 take 10 – 12 minutes to find a heavy.
2. Max Box Jump Height 1×1
METCON
15:00 Amrap
200m Run
15 Hang Power Snatch (75/55) or 15 Slam Balls
15 Push Ups

STRENGTH
1. Bench Press 1×1 take 10 – 12 minutes to find a heavy.
2. Max Box Jump Height 1×1
METCON
15:00 Amrap
200m Run
15 Hang Power Snatch (75/55) or 15 Slam Balls
15 Push Ups

STRENGTH
1. Bench Press 1×1 take 10 – 12 minutes to find a heavy.
2. Max Box Jump Height 1×1
METCON
15:00 Amrap
200m Run
15 Hang Power Snatch (75/55) or 15 Slam Balls
15 Push Ups

Comments Disabled| |

Tuesday WOD 6/6/23

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

Strength: Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
Metcon
10x100m Sprint
-Every 3:00-

Strength: Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
Metcon
10x100m Sprint
-Every 3:00-

Strength: Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
Metcon
10x100m Sprint
-Every 3:00-s

Comments Disabled| |

Monday WOD 6/5/23

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

STRENGTH

1. Front Squat 1×1 10-12 minutes to find a heavy.
2. Weighted Chin-Up 1×1 10-12 minutes to find a heavy

METCON
1000m Row
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
1000m row

STRENGTH

1. Front Squat 1×1 10-12 minutes to find a heavy.
2. Weighted Chin-Up 1×1 10-12 minutes to find a heavy

METCON
1000m Row
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
1000m row

STRENGTH

1. Front Squat 1×1 10-12 minutes to find a heavy.
2. Weighted Chin-Up 1×1 10-12 minutes to find a heavy

METCON
1000m Row
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
1000m row

Comments Disabled| |

Friday WOD 6/2/23

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

STRENGTH:
Power Clean 3×3 65%-85% of 1RM Power Clean building in weight
WOD FOR TIME:
10 Wall Balls
50 Push-Ups
20 Wall Balls
40 Push-Ups
30 Wall Balls
30 Push-Ups
40 Wall Balls
20 Push-Ups
50 Wall Balls
10 Push-Ups

STRENGTH:
Power Clean 3×3 65%-85% of 1RM Power Clean building in weight
WOD FOR TIME:
10 Wall Balls
50 Push-Ups
20 Wall Balls
40 Push-Ups
30 Wall Balls
30 Push-Ups
40 Wall Balls
20 Push-Ups
50 Wall Balls
10 Push-Ups

STRENGTH:
Power Clean 3×3 65%-85% of 1RM Power Clean building in weight
WOD FOR TIME:
10 Wall Balls
50 Push-Ups
20 Wall Balls
40 Push-Ups
30 Wall Balls
30 Push-Ups
40 Wall Balls
20 Push-Ups
50 Wall Balls
10 Push-Ups

Comments Disabled| |

Thursday WOD 6/1/23

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

1st Part of Class = GHD Hip Extensions 4 Sets of 10 Reps
WOD AMRAP IN 12 Minutes:
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

1st Part of Class = GHD Hip Extensions 4 Sets of 10 Reps
WOD AMRAP IN 12 Minutes:
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

1st Part of Class = GHD Hip Extensions 4 Sets of 10 Reps
WOD AMRAP IN 12 Minutes:
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

Comments Disabled| |