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Tuesday WOD 10/8/24

LET COACH KJ KNOW IF YOU ARE INTERESTED IN A ROWING CLINIC. IF SO DO YOU PREFER AM or PM?

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

Strength:
Behind Neck Wide Grip Push Press
EMOM 10 Minutes
2 Reps each Minute (building in load)
WOD 
For Time:
3 Rounds
10 Toes to Bar
20 Power Snatches (95/65) (65/45)
30 Double Unders (90 SIngles)
Finisher:
2000 Meter Row

Strength:
Behind Neck Wide Grip Push Press
EMOM 10 Minutes
2 Reps each Minute (building in load)
WOD 
For Time:
3 Rounds
10 Toes to Bar
20 Power Snatches (95/65) (65/45)
30 Double Unders (90 SIngles)
Finisher:
2000 Meter Row

Strength:
Behind Neck Wide Grip Push Press
EMOM 10 Minutes
2 Reps each Minute (building in load)
WOD 
For Time:
3 Rounds
10 Toes to Bar
20 Power Snatches (95/65) (65/45)
30 Double Unders (90 SIngles)
Finisher:
2000 Meter Row

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Monday WOD 10/7/24

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

Strength

Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row

Strength

Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row

Strength

Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row

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Saturday “Fittest On The Coast” WOD #1

See Workout Rules Below: SATURDAY WOD IS AT 830AM – SPIN is at 7AM

At the call of 3, 2, 1, go, the athlete will begin the row portion of the workout. The athlete can start sitting in the rower with the monitor on, but can not have his hands on the rower handle.

Once the correct number of calories show on the monitor, the athlete can leave the rower and move to the wall ball and begin his set of wall balls. Once complete, the athlete moves to the dumbbell to complete the alternating dumbbell snatches.

Once all snatches are complete, the athlete will return to the wall ball to begin his second round of the wall ball and snatch couplet. Once three full rounds of the wall ball and snatch couplet are completed, the athlete will return to the rower. Once the correct number of calories show on the monitor, the athlete can leave the rower and move to the wall ball and begin his set of wall balls.

This rotation will continue for the full 20 minutes. Once the clock hits 0:00 or 20:00, the athlete must stop.

The athlete’s score will be the total reps completed in the 20:00 AMRAP. Athletes can use a clock that counts up or down for this workout.

There is no tiebreak time for workout 1.

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

For Max Reps:

20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

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Friday 10/4/24 WOD

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

Strength:
Deadlifts
8 Sets every (1:30)
4 Reps at 75%
WOD
For Time:
20 Push Ups / 1 Sit Up
19 Push Ups / 2 Sit Ups
18 Push Ups / 3 Sit Ups
17 Push Ups / 4 Sit Ups
continue this pattern until…
2 Push Ups / 19 Sit Ups
1 Push Up / 20 Sit Ups

Strength:
Deadlifts
8 Sets every (1:30)
4 Reps at 75%
WOD
For Time:
20 Push Ups / 1 Sit Up
19 Push Ups / 2 Sit Ups
18 Push Ups / 3 Sit Ups
17 Push Ups / 4 Sit Ups
continue this pattern until…
2 Push Ups / 19 Sit Ups
1 Push Up / 20 Sit Ups

Strength:
Deadlifts
8 Sets every (1:30)
4 Reps at 75%
WOD
For Time:
20 Push Ups / 1 Sit Up
19 Push Ups / 2 Sit Ups
18 Push Ups / 3 Sit Ups
17 Push Ups / 4 Sit Ups
continue this pattern until…
2 Push Ups / 19 Sit Ups
1 Push Up / 20 Sit Ups

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Thursday WOD 10/3/24

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

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

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Wednesday WOD 10/2/24

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

Bootcamp 7am

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

No Comments| |