Saturday WOD 840am – SPIN 7am
WOD:
Teams of 2 – one partner working at a time
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Row
120 Double Unders
WOD:
Teams of 2 – one partner working at a time
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Row
120 Double Unders
WOD:
Teams of 2 – one partner working at a time
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Row
120 Double Unders
STRENGTH
Team of 3: 3 Sets alt movements
15 GHD
1 partner holds plank
1 partner does jumping jacks
Every person does every movement 3 times
WOD
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Row in Remaining Time
-rest 2:00 between sets-
STRENGTH
Team of 3: 3 Sets alt movements
15 GHD
1 partner holds plank
1 partner does jumping jacks
Every person does every movement 3 times
WOD
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Row in Remaining Time
-rest 2:00 between sets-
STRENGTH
Team of 3: 3 Sets alt movements
15 GHD
1 partner holds plank
1 partner does jumping jacks
Every person does every movement 3 times
WOD
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Row in Remaining Time
-rest 2:00 between sets-
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar
STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar
STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar
Monday Schedule: 6am/8am/9am/530pm WOD
SPIN 530pm
Bootcamp 7am
STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders
STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders
STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders
To Be Announced On Site
Thursday Schedule: 6am/8am WOD – OPEN GYM 9am/530pm – Bootcamp 530pm
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)
Wednesdays Schedule: 6am/8am/9am/530pm WOD
STRENGTH
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
7 Rounds
15/12 Cal Row or 100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)
STRENGTH
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
7 Rounds
15/12 Cal Row or 100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)
STRENGTH
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
7 Rounds
15/12 Cal Row or 100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)