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Monday WOD 3/6/23

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

WOD 
FOR TIME:
Run 1000m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 1000m
STRENGTH
Power Snatch 5-5-3-3
1 Power Snatch @ 60%
1 Power Snatch @ 60%
1 Power Snatch @ 70%
1 Power Snatch @ 70%
*Do a set every 2 minutes.

WOD 
FOR TIME:
Run 1000m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 1000m
STRENGTH
Power Snatch 5-5-3-3
1 Power Snatch @ 60%
1 Power Snatch @ 60%
1 Power Snatch @ 70%
1 Power Snatch @ 70%
*Do a set every 2 minutes.

WOD 
FOR TIME:
Run 1000m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 1000m
STRENGTH
Power Snatch 5-5-3-3
1 Power Snatch @ 60%
1 Power Snatch @ 60%
1 Power Snatch @ 70%
1 Power Snatch @ 70%
*Do a set every 2 minutes.

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Friday WOD 3/3/23

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

WOD FOR TIME:
Karen – 150 Wall Balls – ENJOY LOL!
STRENGTH
Push Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

WOD FOR TIME:
Karen – 150 Wall Balls – ENJOY LOL!
STRENGTH
Push Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

WOD FOR TIME:
Karen – 150 Wall Balls – ENJOY LOL!
STRENGTH
Push Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

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Thursday 3/2/23

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

Metcon
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Rest 1 min
30 KB Swings
30 Box Jump Ups
800 Meter Run
30 Air Squats
Rest 2 min
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
8 Pull Ups of butterfly or kipping

Metcon
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Rest 1 min
30 KB Swings
30 Box Jump Ups
800 Meter Run
30 Air Squats
Rest 2 min
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
8 Pull Ups of butterfly or kipping

Metcon
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Rest 1 min
30 KB Swings
30 Box Jump Ups
800 Meter Run
30 Air Squats
Rest 2 min
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
8 Pull Ups of butterfly or kipping

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Wednesday WOD 3/1/23

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

WOD
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Rest 3 Min then repeat
STRENGTH
Tempo Snatch Pull – 5×3 all @85% of 1 RM Snatch

WOD
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Rest 3 Min then repeat
STRENGTH
Tempo Snatch Pull – 5×3 all @85% of 1 RM Snatch

WOD
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Rest 3 Min then repeat
STRENGTH
Tempo Snatch Pull – 5×3 all @85% of 1 RM Snatch

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TUESDAY WOD 2/28/23

Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am/530pm

STRENGTH
Clean Deadlift + Hang Clean + Front Squat + Jerk 5×4 – % based off of 1RM Jerk
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 60%

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 65%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 70%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 75%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 80%
*Do a set every 2 minutes.

WOD
5 Sets – Min 1-4 equals 1 Set and then it restarts. 20 min total
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar or Hanging Knee raises (Rounds 1, 3 and 5)/Max Bar Muscle Ups or Pull-Ups
(Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

 

STRENGTH
Clean Deadlift + Hang Clean + Front Squat + Jerk 5×4 – % based off of 1RM Jerk
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 60%

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 65%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 70%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 75%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 80%
*Do a set every 2 minutes.

WOD
5 Sets – Min 1-4 equals 1 Set and then it restarts. 20 min total
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar or Hanging Knee raises (Rounds 1, 3 and 5)/Max Bar Muscle Ups or Pull-Ups
(Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

STRENGTH
Clean Deadlift + Hang Clean + Front Squat + Jerk 5×4 – % based off of 1RM Jerk
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 60%

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 65%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 70%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 75%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 80%
*Do a set every 2 minutes.

WOD
5 Sets – Min 1-4 equals 1 Set and then it restarts. 20 min total
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar or Hanging Knee raises (Rounds 1, 3 and 5)/Max Bar Muscle Ups or Pull-Ups
(Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

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