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Monday WOD 10/14/24

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

STRENGTH
Every 2 Minutes (x6 sets)
4 Strict Press + 4 Push Press
*Start at a light to moderate weight and build to a heavy complex.
WOD
AMRAP 3 (x5)
3 Deadlifts (245/165 lbs)
6 Box Jumps (24/20")
9 Air Squats
*Rest 1 minute after each AMRAP. Start over each AMRAP.

STRENGTH
Every 2 Minutes (x6 sets)
4 Strict Press + 4 Push Press
*Start at a light to moderate weight and build to a heavy complex.
WOD
AMRAP 3 (x5)
3 Deadlifts (245/165 lbs)
6 Box Jumps (24/20")
9 Air Squats
*Rest 1 minute after each AMRAP. Start over each AMRAP.

STRENGTH
Every 2 Minutes (x6 sets)
4 Strict Press + 4 Push Press
*Start at a light to moderate weight and build to a heavy complex.
WOD
AMRAP 3 (x5)
3 Deadlifts (245/165 lbs)
6 Box Jumps (24/20")
9 Air Squats
*Rest 1 minute after each AMRAP. Start over each AMRAP.

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Friday WOD 10/11/24

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

Strength:
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run

Strength:
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run

Strength:
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run

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Thursday 10/10/24

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

Strength
Deadlifts
Take 18 Minutes to build to Heavy 1 Rep
 
WOD
3-9-15-21-15-9-3
Deadlifts (60% of 1 Rep Heavy today)
Box Jumps (24/20)

Strength
Deadlifts
Take 18 Minutes to build to Heavy 1 Rep
 
WOD
3-9-15-21-15-9-3
Deadlifts (60% of 1 Rep Heavy today)
Box Jumps (24/20)

Strength
Deadlifts
Take 18 Minutes to build to Heavy 1 Rep
 
WOD
3-9-15-21-15-9-3
Deadlifts (60% of 1 Rep Heavy today)
Box Jumps (24/20)

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Wednesday WOD 10/9/24

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

 

Accessory Work:
3 Rounds
10 Snow Angels with Light Weight
10 Sampson Stretches (5 each side)
100 Meter Farmer Carry (Build in Load each time)
WOD 1:
Partner Ladders:
4 Minutes per Exercise
Wallballs (20/14)
Renegade Rows (30/20)
3 Minute Rest
 
WOD 2:
7 Minute AMRAP
10 Push Ups
10 Squats
10 Abmat Sit Ups
20 Double Unders (60 Singles)
1 Minute Rest
 
WOD 3:
7 Minute AMRAP
5 Push Ups
15 Jumping Squats
10 V-Ups
50 Jumping Jacks

Accessory Work:
3 Rounds
10 Snow Angels with Light Weight
10 Sampson Stretches (5 each side)
100 Meter Farmer Carry (Build in Load each time)
WOD 1:
Partner Ladders:
4 Minutes per Exercise
Wallballs (20/14)
Renegade Rows (30/20)
3 Minute Rest
 
WOD 2:
7 Minute AMRAP
10 Push Ups
10 Squats
10 Abmat Sit Ups
20 Double Unders (60 Singles)
1 Minute Rest
 
WOD 3:
7 Minute AMRAP
5 Push Ups
15 Jumping Squats
10 V-Ups
50 Jumping Jacks

Accessory Work:
3 Rounds
10 Snow Angels with Light Weight
10 Sampson Stretches (5 each side)
100 Meter Farmer Carry (Build in Load each time)
WOD 1:
Partner Ladders:
4 Minutes per Exercise
Wallballs (20/14)
Renegade Rows (30/20)
3 Minute Rest
 
WOD 2:
7 Minute AMRAP
10 Push Ups
10 Squats
10 Abmat Sit Ups
20 Double Unders (60 Singles)
1 Minute Rest
 
WOD 3:
7 Minute AMRAP
5 Push Ups
15 Jumping Squats
10 V-Ups
50 Jumping Jacks

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Tuesday WOD 10/8/24

LET COACH KJ KNOW IF YOU ARE INTERESTED IN A ROWING CLINIC. IF SO DO YOU PREFER AM or PM?

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

Strength:
Behind Neck Wide Grip Push Press
EMOM 10 Minutes
2 Reps each Minute (building in load)
WOD 
For Time:
3 Rounds
10 Toes to Bar
20 Power Snatches (95/65) (65/45)
30 Double Unders (90 SIngles)
Finisher:
2000 Meter Row

Strength:
Behind Neck Wide Grip Push Press
EMOM 10 Minutes
2 Reps each Minute (building in load)
WOD 
For Time:
3 Rounds
10 Toes to Bar
20 Power Snatches (95/65) (65/45)
30 Double Unders (90 SIngles)
Finisher:
2000 Meter Row

Strength:
Behind Neck Wide Grip Push Press
EMOM 10 Minutes
2 Reps each Minute (building in load)
WOD 
For Time:
3 Rounds
10 Toes to Bar
20 Power Snatches (95/65) (65/45)
30 Double Unders (90 SIngles)
Finisher:
2000 Meter Row

Comments Disabled| |

Monday WOD 10/7/24

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

Strength

Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row

Strength

Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row

Strength

Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row

Comments Disabled| |