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Friday WOD 10/11/24

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

Strength:
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run

Strength:
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run

Strength:
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run

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Thursday 10/10/24

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

Strength
Deadlifts
Take 18 Minutes to build to Heavy 1 Rep
 
WOD
3-9-15-21-15-9-3
Deadlifts (60% of 1 Rep Heavy today)
Box Jumps (24/20)

Strength
Deadlifts
Take 18 Minutes to build to Heavy 1 Rep
 
WOD
3-9-15-21-15-9-3
Deadlifts (60% of 1 Rep Heavy today)
Box Jumps (24/20)

Strength
Deadlifts
Take 18 Minutes to build to Heavy 1 Rep
 
WOD
3-9-15-21-15-9-3
Deadlifts (60% of 1 Rep Heavy today)
Box Jumps (24/20)

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Wednesday WOD 10/9/24

Wednesday Schedule: 6am/8am/9am/530pm WOD – Boot camp 7am

 

Accessory Work:
3 Rounds
10 Snow Angels with Light Weight
10 Sampson Stretches (5 each side)
100 Meter Farmer Carry (Build in Load each time)
WOD 1:
Partner Ladders:
4 Minutes per Exercise
Wallballs (20/14)
Renegade Rows (30/20)
3 Minute Rest
 
WOD 2:
7 Minute AMRAP
10 Push Ups
10 Squats
10 Abmat Sit Ups
20 Double Unders (60 Singles)
1 Minute Rest
 
WOD 3:
7 Minute AMRAP
5 Push Ups
15 Jumping Squats
10 V-Ups
50 Jumping Jacks

Accessory Work:
3 Rounds
10 Snow Angels with Light Weight
10 Sampson Stretches (5 each side)
100 Meter Farmer Carry (Build in Load each time)
WOD 1:
Partner Ladders:
4 Minutes per Exercise
Wallballs (20/14)
Renegade Rows (30/20)
3 Minute Rest
 
WOD 2:
7 Minute AMRAP
10 Push Ups
10 Squats
10 Abmat Sit Ups
20 Double Unders (60 Singles)
1 Minute Rest
 
WOD 3:
7 Minute AMRAP
5 Push Ups
15 Jumping Squats
10 V-Ups
50 Jumping Jacks

Accessory Work:
3 Rounds
10 Snow Angels with Light Weight
10 Sampson Stretches (5 each side)
100 Meter Farmer Carry (Build in Load each time)
WOD 1:
Partner Ladders:
4 Minutes per Exercise
Wallballs (20/14)
Renegade Rows (30/20)
3 Minute Rest
 
WOD 2:
7 Minute AMRAP
10 Push Ups
10 Squats
10 Abmat Sit Ups
20 Double Unders (60 Singles)
1 Minute Rest
 
WOD 3:
7 Minute AMRAP
5 Push Ups
15 Jumping Squats
10 V-Ups
50 Jumping Jacks

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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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