Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
Begin with Workout Prep into…
Metcon
Murph Prep
Barbara
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
Begin with Workout Prep into…
Metcon
Murph Prep
Barbara
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
Begin with Workout Prep into…
Metcon
Murph Prep
Barbara
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength:
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
Metcon:
For Time:
50-40-30-20-10
AbMat Sit-Ups
Double Unders
Directly into…
5 Rounds:
10 Handstand Push-Ups
10 C2B Pull-Ups
Strength:
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
Metcon:
For Time:
50-40-30-20-10
AbMat Sit-Ups
Double Unders
Directly into…
5 Rounds:
10 Handstand Push-Ups
10 C2B Pull-Ups
Strength:
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
Metcon:
For Time:
50-40-30-20-10
AbMat Sit-Ups
Double Unders
Directly into…
5 Rounds:
10 Handstand Push-Ups
10 C2B Pull-Ups
Thursday Schedule: 6am/8am/530pm – Open Gym 9am/530pm
Metcon:
3 Rounds for Time
8 Wall Walks
800 Meter Run
3 Rope Climbs (15’)
Metcon:
3 Rounds for Time
8 Wall Walks
800 Meter Run
3 Rope Climbs (15’)
Metcon:
3 Rounds for Time
8 Wall Walks
800 Meter Run
3 Rope Climbs (15’)
Wednesday Schedule: 6am/8am/9am/530pm WOD
For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00
For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00
For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Strength:
Power Clean 5-3-1
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
Metcon:
AMRAP 15
3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories
Push Jerks
Row Calories
Strength:
Power Clean 5-3-1
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
Metcon:
AMRAP 15
3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories
Push Jerks
Row Calories
Strength:
Power Clean 5-3-1
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
Metcon:
AMRAP 15
3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories
Push Jerks
Row Calories
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
Strength
Workout prep
Metcon
Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Strength
Workout prep
Metcon
Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Strength
Workout prep
Metcon
Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats