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Monday WOD 3/17/25

HAPPY ST PATTYS DAY.

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN and OPEN GYM (NO 530PM WOD)

 

25.3 
FOR TIME: (20 Min Time Cap)
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts (155/225)
5 Wall Walks
25 Cleans (85/135)
5 Wall Walks
25 Snatches (65/95)
5 Wall Walks
50 Cal Row

25.3 
FOR TIME: (20 Min Time Cap)
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts (155/225)
5 Wall Walks
25 Cleans (85/135)
5 Wall Walks
25 Snatches (65/95)
5 Wall Walks
50 Cal Row

25.3 
FOR TIME: (20 Min Time Cap)
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts (155/225)
5 Wall Walks
25 Cleans (85/135)
5 Wall Walks
25 Snatches (65/95)
5 Wall Walks
50 Cal Row

Comments Disabled| |

FRIDAY WOD 3/14/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

Strength
Clean & Jerk for load:
3-5 Sets [Building In Weight]:
2 Clean and Jerks – Touch n Go
WOD
3 Rounds For Time:
10 Front Squats from the floor (135/95) or DB’s(20s/35s)
25/20 Calorie Row

Strength
Clean & Jerk for load:
3-5 Sets [Building In Weight]:
2 Clean and Jerks – Touch n Go
WOD
3 Rounds For Time:
10 Front Squats from the floor (135/95) or DB’s(20s/35s)
25/20 Calorie Row

Strength
Clean & Jerk for load:
3-5 Sets [Building In Weight]:
2 Clean and Jerks – Touch n Go
WOD
3 Rounds For Time:
10 Front Squats from the floor (135/95) or DB’s(20s/35s)
25/20 Calorie Row

Comments Disabled| |

Thursday WOD 3/13/25

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

Strength
Back Squat (2 Reps every 2:00 x 5 Sets)
WOD
3 Sets:
AMRAPx3:00
9 DB Thrusters (50/35)
9 Pull-ups
Rest 1:00
—
Advanced
AMRAPx3:00
9 Thrusters (95/65)
9 Toes to Bar
Rest 1:00
AMRAPx3:00
6 Thrusters (115/75)
6 Chest to Bar Pull-ups
Rest 1:00
AMRAPx3:00
3 Thrusters (135/95)
3 Bar Muscle-ups

Strength
Back Squat (2 Reps every 2:00 x 5 Sets)
WOD
3 Sets:
AMRAPx3:00
9 DB Thrusters (50/35)
9 Pull-ups
Rest 1:00
—
Advanced
AMRAPx3:00
9 Thrusters (95/65)
9 Toes to Bar
Rest 1:00
AMRAPx3:00
6 Thrusters (115/75)
6 Chest to Bar Pull-ups
Rest 1:00
AMRAPx3:00
3 Thrusters (135/95)
3 Bar Muscle-ups

Strength
Back Squat (2 Reps every 2:00 x 5 Sets)
WOD
3 Sets:
AMRAPx3:00
9 DB Thrusters (50/35)
9 Pull-ups
Rest 1:00
—
Advanced
AMRAPx3:00
9 Thrusters (95/65)
9 Toes to Bar
Rest 1:00
AMRAPx3:00
6 Thrusters (115/75)
6 Chest to Bar Pull-ups
Rest 1:00
AMRAPx3:00
3 Thrusters (135/95)
3 Bar Muscle-ups

Comments Disabled| |

Wednesday WOD 3/12/25

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

Strength
5×5 Push Press 70%

WOD – 18 minute CAP
5 Rounds For Time:
15 Box Jumps (24/20)
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)

Strength
5×5 Push Press 70%

WOD – 18 minute CAP
5 Rounds For Time:
15 Box Jumps (24/20)
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)

Strength
5×5 Push Press 70%

WOD – 18 minute CAP
5 Rounds For Time:
15 Box Jumps (24/20)
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)

Comments Disabled| |

Tuesday WOD 3/11/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 10am Silver Sneakers – 530pm WOD

Strength
Bench Press (6 Reps every 1:30 x 4 Sets)
WOD
2 Rounds for Time:
500m Run
10 Power Cleans 75% of 1RM this should be challenging

Strength
Bench Press (6 Reps every 1:30 x 4 Sets)
WOD
2 Rounds for Time:
500m Run
10 Power Cleans 75% of 1RM this should be challenging

Strength
Bench Press (6 Reps every 1:30 x 4 Sets)
WOD
2 Rounds for Time:
500m Run
10 Power Cleans 75% of 1RM this should be challenging

Comments Disabled| |

Monday WOD 3/10/25

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

SIGN UP FOR POP UP CLASSES IF YOU WISH TO SEE THEM MORE OFTEN – SHOW SUPPORT!

Strength

Thrusters – Take time to warm up to the heaviest load for 25.2.
WOD
25.2

For Time:
21 Pull Ups
42 Double Unders
21 Thrusters (65/95)
18 Chest To Bar Pull Ups
36 Double Unders
18 Thrusters (75/115)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (85/135)

Strength

Thrusters – Take time to warm up to the heaviest load for 25.2.
WOD
25.2

For Time:
21 Pull Ups
42 Double Unders
21 Thrusters (65/95)
18 Chest To Bar Pull Ups
36 Double Unders
18 Thrusters (75/115)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (85/135)

Strength

Thrusters – Take time to warm up to the heaviest load for 25.2.
WOD
25.2

For Time:
21 Pull Ups
42 Double Unders
21 Thrusters (65/95)
18 Chest To Bar Pull Ups
36 Double Unders
18 Thrusters (75/115)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (85/135)

Comments Disabled| |