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Thursday WOD 7/10/25

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

STRENGTH
STRICT PRESS 5 Sets of 3 Reps
Chose the weight you used for the Press Complex Last Week or 80% of 1RM
WOD
5 Rounds Of: (35s/20s)
10 Double DB Deadlifts
10 Double DB Hang Cleans
10 Double DB Push Press
90 Sec Farmer Carry hold
Rest 1 Minute between Rounds

STRENGTH
STRICT PRESS 5 Sets of 3 Reps
Chose the weight you used for the Press Complex Last Week or 80% of 1RM
WOD
5 Rounds Of: (35s/20s)
10 Double DB Deadlifts
10 Double DB Hang Cleans
10 Double DB Push Press
90 Sec Farmer Carry Hold
Rest 1 Minute between Rounds

STRENGTH
STRICT PRESS 5 Sets of 3 Reps
Chose the weight you used for the Press Complex Last Week or 80% of 1RM
WOD
5 Rounds Of: (35s/20s)
10 Double DB Deadlifts
10 Double DB Hang Cleans
10 Double DB Push Press
90 Sec Farmer Carry Hold
Rest 1 Minute between Rounds

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Wednesday WOD 7/9/25

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

AMRAP in 20 MIN w/Partner
Partner 1: 200 Meter Run
Partner 2: Accumulate max Wall balls
Switch after Partner 1 returns from the Run.
MIDLINE WORK:
1 Minute Plank Hold
Rest 20 Seconds
1 Minute Russian Twist
Rest 20 Seconds
1 Minute Glute Bridge
Rest 20 Seconds
1 Minute Side to Side Plank
Rest 20 Seconds and Repeat for total of 2 Rounds

AMRAP in 20 MIN w/Partner
Partner 1: 200 Meter Run
Partner 2: Accumulate max Wall balls
Switch after Partner 1 returns from the Run.
MIDLINE WORK:
1 Minute Plank Hold
Rest 20 Seconds
1 Minute Russian Twist
Rest 20 Seconds
1 Minute Glute Bridge
Rest 20 Seconds
1 Minute Side to Side Plank
Rest 20 Seconds and Repeat for total of 2 Rounds

AMRAP in 20 MIN w/Partner
Partner 1: 200 Meter Run
Partner 2: Accumulate max Wall balls
Switch after Partner 1 returns from the Run.
MIDLINE WORK:
1 Minute Plank Hold
Rest 20 Seconds
1 Minute Russian Twist
Rest 20 Seconds
1 Minute Glute Bridge
Rest 20 Seconds
1 Minute Side to Side Plank
Rest 20 Seconds and Repeat for total of 2 Rounds

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Tuesday WOD 7/8/25

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

STRENGTH
FRONT SQUATS 5 Sets of 3 Reps @ 85%
WOD
10 Rounds Of:
6 Burpees
12 Reverse Lunges
6 Push Ups
12 Air Squats

STRENGTH
FRONT SQUATS 5 Sets of 3 Reps @ 85%
WOD
10 Rounds Of:
6 Burpees
12 Reverse Lunges
6 Push Ups
12 Air Squats

STRENGTH
FRONT SQUATS 5 Sets of 3 Reps @ 85%
WOD
10 Rounds Of:
6 Burpees
12 Reverse Lunges
6 Push Ups
12 Air Squats

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Monday WOD 7/7/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 10am Silver Sneakers – 530pm SPIN

STRENGTH
L-Sit Seesaw Press
L-Sit Passover
L-Sit Rainbow Passover
Kneeling Passover
Split Leg Windmill
WOD
20 Rounds OF: (35s/50s)
1 Devil Press
3 Double DB Push Press
5 Double DB Front Squats
7 Toes to Bar or V-Ups

STRENGTH
L-Sit Seesaw Press
L-Sit Passover
L-Sit Rainbow Passover
Kneeling Passover
Split Leg Windmill
WOD
20 Rounds OF: (35s/50s)
1 Devil Press
3 Double DB Push Press
5 Double DB Front Squats
7 Toes to Bar or V-Ups

STRENGTH
L-Sit Seesaw Press
L-Sit Passover
L-Sit Rainbow Passover
Kneeling Passover
Split Leg Windmill
WOD
20 Rounds OF: (35s/50s)
1 Devil Press
3 Double DB Push Press
5 Double DB Front Squats
7 Toes to Bar or V-Ups

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HAPPY 4th OF JULY – 8AM ONLY TODAY

4th OF JULY WOD – ONLY TIME WE HAVE TODAY IS 8AM – SHOW UP 10 MIN EARLY!

HAPPY 4th!

WOD “TEAM 1776”
For Time (Team of 3)
KBS (54/35)
Box Jumps (24/20)
Air Squats
Push Ups
Burpees
Sit Ups
Row (Calories)
Double-Unders (Singles are 3 to 1)
Ball Slams (30/20)
DB Push Press (45s/30s)
As a team of 3, complete a total of 1776 Reps involving ALL EXERCISES in ANY ORDER. You must each do 1 or 2 of each movement but other than that can do as many or as little as you want of each movement.

WOD “TEAM 1776”
For Time (Team of 3)
KBS (54/35)
Box Jumps (24/20)
Air Squats
Push Ups
Burpees
Sit Ups
Row (Calories)
Double-Unders (Singles are 3 to 1)
Ball Slams (30/20)
DB Push Press (45s/30s)
As a team of 3, complete a total of 1776 Reps involving ALL EXERCISES in ANY ORDER. You must each do 1 or 2 of each movement but other than that can do as many or as little as you want of each movement.

WOD “TEAM 1776”
For Time (Team of 3)
KBS (54/35)
Box Jumps (24/20)
Air Squats
Push Ups
Burpees
Sit Ups
Row (Calories)
Double-Unders (Singles are 3 to 1)
Ball Slams (30/20)
DB Push Press (45s/30s)
As a team of 3, complete a total of 1776 Reps involving ALL EXERCISES in ANY ORDER. You must each do 1 or 2 of each movement but other than that can do as many or as little as you want of each movement.

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Thursday WOD 7/3/25

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

STRENGTH
6-5-4-3-2-1
Strict Press
Push Press
Push Jerk
(165/105) Scale as needed – 1 weight for all three.
6 Strict Press then 6 Push Press then 6 Push Jerks (hold on to the bar til the end then rest before doing…)
5 Strict Press then 5 Push Press then 5 Push Jerks (hold on to the bar til the end then rest before doing…)
WOD
16-12-8-12-16 Reps of:
Single-Arm Devil Presses (50/35)
Single-Arm L-Seated Presses (50/35)
Single- Arm DB Overhead Squats (50/35)
For Time: Time Cap 18 Minutes

STRENGTH
6-5-4-3-2-1
Strict Press
Push Press
Push Jerk
(165/105) Scale as needed – 1 weight for all three.
6 Strict Press then 6 Push Press then 6 Push Jerks (hold on to the bar til the end then rest before doing…)
5 Strict Press then 5 Push Press then 5 Push Jerks (hold on to the bar til the end then rest before doing…)
WOD
16-12-8-12-16 Reps of:
Single-Arm Devil Presses (50/35)
Single-Arm L-Seated Presses (50/35)
Single- Arm DB Overhead Squats (50/35)
For Time: Time Cap 18 Minutes

STRENGTH
6-5-4-3-2-1
Strict Press
Push Press
Push Jerk
(165/105) Scale as needed – 1 weight for all three.
6 Strict Press then 6 Push Press then 6 Push Jerks (hold on to the bar til the end then rest before doing…)
5 Strict Press then 5 Push Press then 5 Push Jerks (hold on to the bar til the end then rest before doing…)
WOD
16-12-8-12-16 Reps of:
Single-Arm Devil Presses (50/35)
Single-Arm L-Seated Presses (50/35)
Single- Arm DB Overhead Squats (50/35)
For Time: Time Cap 18 Minutes

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