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Friday WOD 11/7/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

 

STRENGTH
BACK SQUATS 
Stick with same weights as last week (they were based off of the FS)
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD
5 Rounds of:
10 KBS
10 Goblet Squats
10 Push Press (each arm)
10 Deadlifts
50 Jump Ropes
Rest 45 Seconds between rounds

STRENGTH
BACK SQUATS 
Stick with same weights as last week (they were based off of the FS)
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD
5 Rounds of:
10 KBS
10 Goblet Squats
10 Push Press (each arm)
10 Deadlifts
50 Jump Ropes
Rest 45 Seconds between rounds

STRENGTH
BACK SQUATS 
Stick with same weights as last week (they were based off of the FS)
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD
5 Rounds of:
10 KBS
10 Goblet Squats
10 Push Press (each arm)
10 Deadlifts
50 Jump Ropes
Rest 45 Seconds between rounds

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Thursday WOD 11/6/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp

STRENGTH
2 Rounds
1 Minute Hang from Bar – Rest 1 Minute
1 Minute Wall Sit – Rest 1 Minute
1 Minute Farmer Carry Hold – Rest 1 Minute (75%/100% of BW)
1 Minute Plank Hold – Rest 1 Minute
WOD
AMRAP IN 8 Min
1 Handstand Push Up
3 Power Cleans (95/135) (65/95)
2 Handstand Push Ups
6 Power Cleans
3 Handstand Push Ups
9 Power Cleans
4 Handstand Push Ups
12 Power Cleans
Continue pattern until time is up

STRENGTH
2 Rounds
1 Minute Hang from Bar – Rest 1 Minute
1 Minute Wall Sit – Rest 1 Minute
1 Minute Farmer Carry Hold – Rest 1 Minute (75%/100% of BW)
1 Minute Plank Hold – Rest 1 Minute
WOD
AMRAP IN 8 Min
1 Handstand Push Up
3 Power Cleans (95/135) (65/95)
2 Handstand Push Ups
6 Power Cleans
3 Handstand Push Ups
9 Power Cleans
4 Handstand Push Ups
12 Power Cleans
Continue pattern until time is up

STRENGTH
2 Rounds
1 Minute Hang from Bar – Rest 1 Minute
1 Minute Wall Sit – Rest 1 Minute
1 Minute Farmer Carry Hold – Rest 1 Minute (75%/100% of BW)
1 Minute Plank Hold – Rest 1 Minute
WOD
AMRAP IN 8 Min
1 Handstand Push Up
3 Power Cleans (95/135) (65/95)
2 Handstand Push Ups
6 Power Cleans
3 Handstand Push Ups
9 Power Cleans
4 Handstand Push Ups
12 Power Cleans
Continue pattern until time is up

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Wednesday WOD 11/5/25

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

FOR TIME
10 Shuttle Runs (25ft down/25ft back = 1)
30 Burpee Broad Jumps
10 Shuttle Runs
30 Goblet Squats
10 Shuttle Runs
30 Weighted Lunges
10 Shuttle Runs
30 Wallballs
10 Shuttle Runs
30 Ball Slams
10 Shuttle Runs
30 Weighted Sit Ups
10 Shuttle Runs

FOR TIME
10 Shuttle Runs (25ft down/25ft back = 1)
30 Burpee Broad Jumps
10 Shuttle Runs
30 Goblet Squats
10 Shuttle Runs
30 Weighted Lunges
10 Shuttle Runs
30 Wallballs
10 Shuttle Runs
30 Ball Slams
10 Shuttle Runs
30 Weighted Sit Ups
10 Shuttle Runs

FOR TIME
10 Shuttle Runs (25ft down/25ft back = 1)
30 Burpee Broad Jumps
10 Shuttle Runs
30 Goblet Squats
10 Shuttle Runs
30 Weighted Lunges
10 Shuttle Runs
30 Wallballs
10 Shuttle Runs
30 Ball Slams
10 Shuttle Runs
30 Weighted Sit Ups
10 Shuttle Runs

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Tuesday 11/4/25

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

DEADLIFTS
5 Sets of 10 Reps at 60% of 1 Rep Max
WOD
AMRAP in 15 Minutes:
3 Wall Walks
12 Alt DB Snatches (50/35)
15 Box Jump Overs

DEADLIFTS
5 Sets of 10 Reps at 60% of 1 Rep Max
WOD
AMRAP in 15 Minutes:
3 Wall Walks
12 Alt DB Snatches (50/35)
15 Box Jump Overs

DEADLIFTS
5 Sets of 10 Reps at 60% of 1 Rep Max
WOD
AMRAP in 15 Minutes:
3 Wall Walks
12 Alt DB Snatches (50/35)
15 Box Jump Overs

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Monday WOD 11/3/25

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

BENCH PRESS
5 Sets of 5 Reps
Look at last Tuesdays #s – do the same and then take a 6th set to add if you feel like you can today. If not, stop at 5 Sets.
WOD
5 Rounds of:
1 Minute Rowing
1 Minute Burpees
1 Minute Double Unders or Singles
1 Minute Rest

BENCH PRESS
5 Sets of 5 Reps
Look at last Tuesdays #s – do the same and then take a 6th set to add if you feel like you can today. If not, stop at 5 Sets.
WOD
5 Rounds of:
1 Minute Rowing
1 Minute Burpees
1 Minute Double Unders or Singles
1 Minute Rest

BENCH PRESS
5 Sets of 5 Reps
Look at last Tuesdays #s – do the same and then take a 6th set to add if you feel like you can today. If not, stop at 5 Sets.
WOD
5 Rounds of:
1 Minute Rowing
1 Minute Burpees
1 Minute Double Unders or Singles
1 Minute Rest

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Friday WOD 10/31/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

SPEND FIRST 10-12 Minutes Warming Up with the Barbell.
WOD
50 Power Cleans for TIme (125/185Adv) (135/95Int) (45/35Beginner)
 
Stimulus: Simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you take a break, don’t let the bar sit for too long, get your hands back on the bar quickly.
 
***DO NOT DROP BARBELLS ON THE FLOOR WITH LESS THAN A 25# plate on each side.
 
ACCESSORY – CORE WORK
Banded Tricep Pull Downs
3 Sets of 12
Glute Bridges
3 Sets of 15
Plank Holds
3 Rounds
1 MInute Hold – 30 Sec Rest

SPEND FIRST 10-12 Minutes Warming Up with the Barbell.
WOD
50 Power Cleans for TIme (125/185Adv) (135/95Int) (45/35Beginner)
 
Stimulus: Simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you take a break, don’t let the bar sit for too long, get your hands back on the bar quickly.
 
***DO NOT DROP BARBELLS ON THE FLOOR WITH LESS THAN A 25# plate on each side.
 
ACCESSORY – CORE WORK
Banded Tricep Pull Downs
3 Sets of 12
Glute Bridges
3 Sets of 15
Plank Holds
3 Rounds
1 MInute Hold – 30 Sec Rest

SPEND FIRST 10-12 Minutes Warming Up with the Barbell.
WOD
50 Power Cleans for TIme (125/185Adv) (135/95Int) (45/35Beginner)
 
Stimulus: Simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you take a break, don’t let the bar sit for too long, get your hands back on the bar quickly.
 
***DO NOT DROP BARBELLS ON THE FLOOR WITH LESS THAN A 25# plate on each side.
 
ACCESSORY – CORE WORK
Banded Tricep Pull Downs
3 Sets of 12
Glute Bridges
3 Sets of 15
Plank Holds
3 Rounds
1 MInute Hold – 30 Sec Rest

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