Friday Schedule: 6am/8am/9am WOD – Open Gym 530
WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
Thursday Schedule: 6am/8am/530pm – Open Gym 9am
WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups
WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups
WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups
Wednesday Schedule: 6am/8am/9am/530pm WOD
WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am
STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.
WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups
STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.
WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups
STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.
WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups
Monday Schedule: 6am/8am/9am/530pm/630pm WOD – SPIN 530pm