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Tuesday WOD 6/18/24

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

STRENGTH
EMOM for 5 Sets

1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders

STRENGTH
EMOM for 5 Sets

1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders

STRENGTH
EMOM for 5 Sets

1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders

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Monday WOD 6/17/24

Monday Schedule 6am/8am/530pm WOD – SPIN 530pm

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

Comments Disabled| |

Friday WOD 6/14/24

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

STRENGTH
Strict Press 3×12 60%
WOD
3 rounds
500m Row
9 Dumbbell Burpee Box Step Overs (2×50/35)
21 Box Jump Overs (24/20)

STRENGTH
Strict Press 3×12 60%
WOD
3 rounds
500m Row
9 Dumbbell Burpee Box Step Overs (2×50/35)
21 Box Jump Overs (24/20)

STRENGTH
Strict Press 3×12 60%
WOD
3 rounds
500m Row
9 Dumbbell Burpee Box Step Overs (2×50/35)
21 Box Jump Overs (24/20)

Comments Disabled| |

Thursday WOD 06/13/24

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

STRENGTH
Deadlift 3×10 70%
WOD
AMRAP in 20
400M Run
30 MedBall Cleans
20 V-Ups

STRENGTH
Deadlift 3×10 70%
WOD
AMRAP in 20
400M Run
30 MedBall Cleans
20 V-Ups

STRENGTH
Deadlift 3×10 70%
WOD
AMRAP in 20
400M Run
30 MedBall Cleans
20 V-Ups

Comments Disabled| |

Wednesday WOD 6/12/24

ITS TIME TO REGISTER YOUR KIDDOS FOR CAMP.

Wednesday Schedule: 6am/8am/9am/530pm

STRENGTH
4×3 Hang Muscle Snatch 50% of 1RM snatch
WOD

8 Sets
400m Row
10 Burpees
10 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-

STRENGTH
4×3 Hang Muscle Snatch 50% of 1RM snatch
WOD

8 Sets
400m Row
10 Burpees
10 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-

STRENGTH
4×3 Hang Muscle Snatch 50% of 1RM snatch
WOD

8 Sets
400m Row
10 Burpees
10 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-

Comments Disabled| |

Tuesday WOD 6/11/24

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

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

Comments Disabled| |