Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am
Wednesday 05/01/24
Wednesday Schedule: 6am/8am/9am/530pm WOD
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups
Tuesday WOD 4/30/24
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy
PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy
PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy
Monday WOD 4/29/24
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Explode up, 1 sec at top.
***Build off feeling. Keep a little in the tank.
WOD
Half Murph: This can be partitioned any way you like.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
STRENGTH
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Explode up, 1 sec at top.
***Build off feeling. Keep a little in the tank.
WOD
Half Murph: This can be partitioned any way you like.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
STRENGTH
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Explode up, 1 sec at top.
***Build off feeling. Keep a little in the tank.
WOD
Half Murph: This can be partitioned any way you like.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Friday WOD 4/26/24
Friday Schedule: 6am/8am/9am WOD – 430pm OPEN GYM
800 m run
10 Rounds of Cindy – 5 Pull up, 10 Push ups, 15 air squats
800 m run
Rest 5 Min
“Repeat above*
800 m run
10 Rounds of Cindy – 5 Pull up, 10 Push ups, 15 air squats
800 m run
Rest 5 Min
“Repeat above*
800 m run
10 Rounds of Cindy – 5 Pull up, 10 Push ups, 15 air squats
800 m run
Rest 5 Min
“Repeat above*
Thursday WOD 4/25/24
Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)