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Wednesday 11/6/24

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

WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

Comments Disabled| |

Tuesday WOD 11/5/24

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

STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20)  or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-

STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20)  or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-

STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20)  or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-

Comments Disabled| |

Monday WOD 11/4/24

 

Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – Open Gym 9am/530pm

WOD 
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec

STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean

WOD 
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec

STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean

WOD 
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec

STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean

Comments Disabled| |

Friday WOD 11/1/24

HAPPY BIRTHDAY COACH COREY

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

STRENGTH
3 Sets For Quality:
12 Barbell RDL
24 Alternating DB Bicep Curls
WOD
 21-15-9 reps of:
 Thrusters (95/65 lb)
 Pull-Ups
 15-12-9 reps of:
 Thrusters (115/85 lb)
 Chest-to-Bar Pull-Ups
 12-9-6 reps of:
 Thrusters (135/95 lbs)
 Bar Muscle-Ups

STRENGTH
3 Sets For Quality:
12 Barbell RDL
24 Alternating DB Bicep Curls
WOD
 21-15-9 reps of:
 Thrusters (95/65 lb)
 Pull-Ups
 15-12-9 reps of:
 Thrusters (115/85 lb)
 Chest-to-Bar Pull-Ups
 12-9-6 reps of:
 Thrusters (135/95 lbs)
 Bar Muscle-Ups

STRENGTH
3 Sets For Quality:
12 Barbell RDL
24 Alternating DB Bicep Curls
WOD
 21-15-9 reps of:
 Thrusters (95/65 lb)
 Pull-Ups
 15-12-9 reps of:
 Thrusters (115/85 lb)
 Chest-to-Bar Pull-Ups
 12-9-6 reps of:
 Thrusters (135/95 lbs)
 Bar Muscle-Ups

Comments Disabled| |

Thursday WOD 10/31/24

COME DRESSED FOR HALLOWEEN!

Thursday 6am/8am WOD – 9am/530pm Open Gym – 530pm BOOTCAMP

STRENGTH
Every 3 Minutes (x7 sets)
Bench Press
4-3-3-2-2-2-2
Then
6 Strict Chin-ups or Chin Up Holds
WOD
For Time:
1:00 On/1:30 Off
100 Calorie Row

STRENGTH
Every 3 Minutes (x7 sets)
Bench Press
4-3-3-2-2-2-2
Then
6 Strict Chin-ups or Chin Up Holds
WOD
For Time:
1:00 On/1:30 Off
100 Calorie Row

STRENGTH
Every 3 Minutes (x7 sets)
Bench Press
4-3-3-2-2-2-2
Then
6 Strict Chin-ups or Chin Up Holds
WOD
For Time:
1:00 On/1:30 Off
100 Calorie Row

Comments Disabled| |

Wednesday WOD 10/30/24

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

WOD
For Time (w/ partner):
36 Clean and Jerk (95/65 lbs)
400m Run
30 Clean and Jerk (115/75 lbs)
400m Run
26 Clean and Jerk (135/95 lbs)
400m Run
20 Clean and Jerk (155/105 lbs)
400m Run
16 Clean and Jerk (185/125 lbs)
400m Run
*Partition reps as needed. Run together.
*Use 1 Barbell if possible
Scale 1:
Reps 28-24-20-16-12
Lighter Weight
Scale 2:
Run 200 m together
choose a challenging weight

WOD
For Time (w/ partner):
36 Clean and Jerk (95/65 lbs)
400m Run
30 Clean and Jerk (115/75 lbs)
400m Run
26 Clean and Jerk (135/95 lbs)
400m Run
20 Clean and Jerk (155/105 lbs)
400m Run
16 Clean and Jerk (185/125 lbs)
400m Run
*Partition reps as needed. Run together.
*Use 1 Barbell if possible
Scale 1:
Reps 28-24-20-16-12
Lighter Weight
Scale 2:
Run 200 m together
choose a challenging weight

WOD
For Time (w/ partner):
36 Clean and Jerk (95/65 lbs)
400m Run
30 Clean and Jerk (115/75 lbs)
400m Run
26 Clean and Jerk (135/95 lbs)
400m Run
20 Clean and Jerk (155/105 lbs)
400m Run
16 Clean and Jerk (185/125 lbs)
400m Run
*Partition reps as needed. Run together.
*Use 1 Barbell if possible
Scale 1:
Reps 28-24-20-16-12
Lighter Weight
Scale 2:
Run 200 m together
choose a challenging weight

Comments Disabled| |