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Friday WOD 5/24/24

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

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Comments Disabled| |

Thursday WOD 5/23/24

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

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Comments Disabled| |

Wednesday WOD 5/22/24

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

Strength:
5×10 Heavy DB DL
 Metcon:
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box

Strength:
5×10 Heavy DB DL
 Metcon:
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box

Strength:
5×10 Heavy DB DL
 Metcon:
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box

Comments Disabled| |

Tuesday WOD 5/21/24

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

Prep for the Clean and Jerk 1st
then…
 Metcon:
4 Rounds
10 DB Good Mornings @ moderate weight
8 Goblet Squat: 1 and a Half Reps @ moderate weight
10 Single Leg Calf Raise @ moderate weight
-Rest 2 min between rounds-
then…
In 15:00
1 mile Run (2000/1750 Row if you have to row)
-in the remaining time, build to Heavy Single Clean and Jerk

Prep for the Clean and Jerk 1st
then…
 Metcon:
4 Rounds
10 DB Good Mornings @ moderate weight
8 Goblet Squat: 1 and a Half Reps @ moderate weight
10 Single Leg Calf Raise @ moderate weight
-Rest 2 min between rounds-
then…
In 15:00
1 mile Run (2000/1750 Row if you have to row)
-in the remaining time, build to Heavy Single Clean and Jerk

Prep for the Clean and Jerk 1st
then…
 Metcon:
4 Rounds
10 DB Good Mornings @ moderate weight
8 Goblet Squat: 1 and a Half Reps @ moderate weight
10 Single Leg Calf Raise @ moderate weight
-Rest 2 min between rounds-
then…
In 15:00
1 mile Run (2000/1750 Row if you have to row)
-in the remaining time, build to Heavy Single Clean and Jerk

Comments Disabled| |

Monday WOD 5/20/24

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

Begin with Workout Prep into…
Metcon
Murph Prep
Barbara
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-

Begin with Workout Prep into…
Metcon
Murph Prep
Barbara
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-

Begin with Workout Prep into…
Metcon
Murph Prep
Barbara
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-

Comments Disabled| |