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Friday WOD 3/28/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am Open Gym – 430pm Open Gym

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

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Thursday WOD 3/27/25

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

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
Aim for the same or higher load than last week on Thursday.
WOD
AMRAP in 15:
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
Aim for the same or higher load than last week on Thursday.
WOD
AMRAP in 15:
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
Aim for the same or higher load than last week on Thursday.
WOD
AMRAP in 15:
5 Pull Ups
10 Push Ups
15 Air Squats

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Wednesday WOD 3/26/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD

For Time:
Buy In: 1000 Meter Run
5 Rounds of:
5 Burpees
10 Wallballs
15 Calories
20 Weighted Lunges
25 Sit Ups
30 foot Farmer Carry (35s/50s)
Cash Out: 1000 Meter Run

For Time:
Buy In: 1000 Meter Run
5 Rounds of:
5 Burpees
10 Wallballs
15 Calories
20 Weighted Lunges
25 Sit Ups
30 foot Farmer Carry (35s/50s)
Cash Out: 1000 Meter Run

For Time:
Buy In: 1000 Meter Run
5 Rounds of:
5 Burpees
10 Wallballs
15 Calories
20 Weighted Lunges
25 Sit Ups
30 foot Farmer Carry (35s/50s)
Cash Out: 1000 Meter Run

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Tueday WOD 3/25/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 10am Silver Sneakers – 530pm WOD

12 NOON Express Class and 430pm Throwdown Fitness

Strength:
Push Press: 5 Sets of 3 Reps Building in Load
WOD
Teams of Two:
Partner A: Runs 400 Meters or Row 500 Meters
Partner B: Rounds of: 5 Pull Ups, 10 Push Ups, 15 Box Jumps, 20 Plate Ground to Overhead
Switch when Partner A (runner) comes in – pick up where they left off.
Teams try to get as many rounds as possible in 25 minutes.

Strength:
Push Press: 5 Sets of 3 Reps Building in Load
WOD
Teams of Two:
Partner A: Runs 400 Meters or Row 500 Meters
Partner B: Rounds of: 5 Pull Ups, 10 Push Ups, 15 Box Jumps, 20 Plate Ground to Overhead
Switch when Partner A (runner) comes in – pick up where they left off.
Teams try to get as many rounds as possible in 25 minutes.

Strength:
Push Press: 5 Sets of 3 Reps Building in Load
WOD
Teams of Two:
Partner A: Runs 400 Meters or Row 500 Meters
Partner B: Rounds of: 5 Pull Ups, 10 Push Ups, 15 Box Jumps, 20 Plate Ground to Overhead
Switch when Partner A (runner) comes in – pick up where they left off.
Teams try to get as many rounds as possible in 25 minutes.

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Monday WOD 3/24/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD – 530pm SPIN

THIS WEEK WE HAVE 2 POP UP CLASSES: Tuesday 12 NOON Express Class (30 min of cardio followed by 15 min HIIT) as well as THROWDOWN FITNESS at 430pm with Emily (this is the last opportunity to try this class for free).

Strength: 
Take first 15 Minutes of Class to work on your
Power Clean – Build over sets of 2 (take as many sets as time and load allows)
WOD:
15 Minute AMRAP
8 Sprints
16 KBS
32 Air Squats (Goblet Squats for Advanced)
64 Mountain Climbers (R+L = 2)

Strength: 
Take first 15 Minutes of Class to work on your
Power Clean – Build over sets of 2 (take as many sets as time and load allows)
WOD:
15 Minute AMRAP
8 Sprints
16 KBS
32 Air Squats (Goblet Squats for Advanced)
64 Mountain Climbers (R+L = 2)

Strength: 
Take first 15 Minutes of Class to work on your
Power Clean – Build over sets of 2 (take as many sets as time and load allows)
WOD:
15 Minute AMRAP
8 Sprints
16 KBS
32 Air Squats (Goblet Squats for Advanced)
64 Mountain Climbers (R+L = 2)

No Comments| |

Friday WOD 3/21/25

 

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am Open Gym – 439pm Open Gym

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

No Comments| |