Thursday Schedule: 6am/8am WOD – 9am Open Gym – 530 Bootcamp
STRENGTH
Deadlift
5 x 3 @ 75%
3+ @ 75%
WOD
CrossFit Open 24.2
AMRAP 20
300m row
10 deadlifts 185/125
50 double-unders
STRENGTH
Deadlift
5 x 3 @ 75%
3+ @ 75%
WOD
CrossFit Open 24.2
AMRAP 20
300m row
10 deadlifts 185/125
50 double-unders
STRENGTH
Deadlift
5 x 3 @ 75%
3+ @ 75%
WOD
CrossFit Open 24.2
AMRAP 20
300m row
10 deadlifts 185/125
50 double-unders
Wednesday Schedule: 6am/8am/9am/530pm WOD – 7am Bootcamp – Open Gym 9am/530pm
STRENGTH
Bench Press
5 x 3 @ 75%
3+ @ 75%
WOD
EMOM 8
Row
:10 sprint for calories, 50 sec rest
Rest 2 minutes
EMOM 8
15 WB 20/14
time-remaining
ME toes-to-bar
STRENGTH
Bench Press
5 x 3 @ 75%
3+ @ 75%
WOD
EMOM 8
Row
:10 sprint for calories, 50 sec rest
Rest 2 minutes
EMOM 8
15 WB 20/14
time-remaining
ME toes-to-bar
STRENGTH
Bench Press
5 x 3 @ 75%
3+ @ 75%
WOD
EMOM 8
Row
:10 sprint for calories, 50 sec rest
Rest 2 minutes
EMOM 8
15 WB 20/14
time-remaining
ME toes-to-bar
Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am/530pm
STRENGTH
Press Complex
Build to a heavy complex
1 push press +
1 Push Jerk +
1 Split Jerk
WOD
For Time
10 thrusters 115/75; Rx+ 135/95
50 double-unders; 2:1 singles
8 thrusters
40 double-unders
6 thrusters
30 double-unders
4 thrusters
20 double-unders
2 thrusters
10 double-unders
STRENGTH
Press Complex
Build to a heavy complex
1 push press +
1 Push Jerk +
1 Split Jerk
WOD
For Time
10 thrusters 115/75; Rx+ 135/95
50 double-unders; 2:1 singles
8 thrusters
40 double-unders
6 thrusters
30 double-unders
4 thrusters
20 double-unders
2 thrusters
10 double-unders
STRENGTH
Press Complex
Build to a heavy complex
1 push press +
1 Push Jerk +
1 Split Jerk
WOD
For Time
10 thrusters 115/75; Rx+ 135/95
50 double-unders; 2:1 singles
8 thrusters
40 double-unders
6 thrusters
30 double-unders
4 thrusters
20 double-unders
2 thrusters
10 double-unders
Monday Schedule: 6am/8am/9am/530pm WOD – BOOTCAMP 7am – SPIN 530pm
STRENGTH
Back Squat (Accumulation)
5 x 3 @ 75%
3+ @ 75%
WOD
AMRAP 22
11 Power Cleans 135/95
11 Burpees Over Bar
19 Deadlifts 135/95
18 Pull-ups
STRENGTH
Back Squat (Accumulation)
5 x 3 @ 75%
3+ @ 75%
WOD
AMRAP 22
11 Power Cleans 135/95
11 Burpees Over Bar
19 Deadlifts 135/95
18 Pull-ups
STRENGTH
Back Squat (Accumulation)
5 x 3 @ 75%
3+ @ 75%
WOD
AMRAP 22
11 Power Cleans 135/95
11 Burpees Over Bar
19 Deadlifts 135/95
18 Pull-ups
Friday Schedule: 6am/8am/9amd WOD – Open Gym 430pm
STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
WOD
15 min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run
STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
WOD
15 min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run
STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
WOD
15 min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run
Thursday Schedule: 6am/8am WOD – 9am Open Gym – 530pm Bootcamp
STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar
STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar
STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar