Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Thursday WOD 5/9/24
Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
Wednesday WOD 5/8/24
Wednesday Schedule: 6am/8am/9am/530pm WOD
STRENGTH
4 rounds:
10 GHD Sit-Ups or 15 V-Ups
10 Barbell Glute Bridges
200 Meter Farmer Carry
*Rest 2 minutes b/t rounds
WOD
12/10 Calorie Row
12/10 Calorie Row
10 Box Jumps
STRENGTH
4 rounds:
10 GHD Sit-Ups or 15 V-Ups
10 Barbell Glute Bridges
200 Meter Farmer Carry
*Rest 2 minutes b/t rounds
WOD
12/10 Calorie Row
12/10 Calorie Row
10 Box Jumps
STRENGTH
4 rounds:
10 GHD Sit-Ups or 15 V-Ups
10 Barbell Glute Bridges
200 Meter Farmer Carry
*Rest 2 minutes b/t rounds
WOD
12/10 Calorie Row
12/10 Calorie Row
10 Box Jumps
Tuesday WOD 5/7/24
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
HAPPY BIRTHDAY COLONEL NEILON
Bulgarian Split Squats
WOD
“Annie Got Wrecked”
Bulgarian Split Squats
WOD
“Annie Got Wrecked”
Bulgarian Split Squats
WOD
“Annie Got Wrecked”
Monday WOD 5/6/24
Monday Schedule 6am/8am/9am/530pm WOD – SPIN 530pm is FULL
STRENGTH
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Run 400 Meters
STRENGTH
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Run 400 Meters
STRENGTH
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Run 400 Meters
Friday Workout 5/3/24
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)
Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)