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Thursday WOD 4/6/23

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

Strength: x2
1. 3×3 Front Squat 80% of 1RM Squat Clean Weight
2. 3×3 Power Clean 65-75% of 1RM Squat Clean Weight
WOD
For Time:
50 GHD’s (Or V-Ups)
15 Power Cleans (185/125)
5x50ft Stone Carry Or Dumbbell Farmer Carry

Strength: x2
1. 3×3 Front Squat 80% of 1RM Squat Clean Weight
2. 3×3 Power Clean 65-75% of 1RM Squat Clean Weight
WOD
For Time:
50 GHD’s (Or V-Ups)
15 Power Cleans (185/125)
5x50ft Stone Carry Or Dumbbell Farmer Carry

Strength: x2
1. 3×3 Front Squat 80% of 1RM Squat Clean Weight
2. 3×3 Power Clean 65-75% of 1RM Squat Clean Weight
WOD
For Time:
50 GHD’s (Or V-Ups)
15 Power Cleans (185/125)
5x50ft Stone Carry Or Dumbbell Farmer Carry

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Wednesday WOD 4/5/23

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

WOD
16:00 Min Clock
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups

WOD
16:00 Min Clock
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups

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Tuesday WOD 4/4/23

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

STRENGTH x 2
1.Snatch 3×3 65-75% of 1RM
2.Snatch Grip DL 3×3 90%% of 1RM
*Rest as needed
WOD
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

STRENGTH x 2
1.Snatch 3×3 65-75% of 1RM
2.Snatch Grip DL 3×3 90%% of 1RM
*Rest as needed
WOD
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

STRENGTH x 2
1.Snatch 3×3 65-75% of 1RM
2.Snatch Grip DL 3×3 90%% of 1RM
*Rest as needed
WOD
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

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Monday WOD 3/3/23

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

WOD
5 sets
30/25 Cal Row
40 Double Unders
4 Wall Walks
*Rest 1 min between sets*

Score = working time!

WOD
5 sets
30/25 Cal Row
40 Double Unders
4 Wall Walks
*Rest 1 min between sets*

Score = working time!

WOD
5 sets
30/25 Cal Row
40 Double Unders
4 Wall Walks
*Rest 1 min between sets*

Score = working time!

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Saturday WOD 4/1/23

Saturday Schedule: 830AM WOD – SPIN is at 7am

WOD
With a Partner

20 Min AMRAP

8 Pull-ups

100 meter sprint

4 Handstand Push-Ups

10 Calorie Row

5 Burpees

-Rest 3 Minutes-

With a partner for time: alternate barbell movements (gauntlet style on the barbell movement)
10 Push Jerk – 135/95
10 ab mat sit-ups together
10 Push Press – 115/65
10 ab mat sit-ups together
10 Strict Press – 95/45
10 ab mat sit-ups together

WOD
With a Partner

20 Min AMRAP

8 Pull-ups

100 meter sprint

4 Handstand Push-Ups

10 Calorie Row

5 Burpees

-Rest 3 Minutes-

With a partner for time: alternate barbell movements (gauntlet style on the barbell movement)
10 Push Jerk – 135/95
10 ab mat sit-ups together
10 Push Press – 115/65
10 ab mat sit-ups together
10 Strict Press – 95/45
10 ab mat sit-ups together

Comments Disabled| |