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Wednesday 10/23/24

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

WOD
AMRAP in 28 min
18/15 Cal Row
60 Double Unders
15 Push-ups
8 Strict Pull-up
*Rest 1 minute after each round
STRENGTH AFTER WOD TODAY
Split Jerk
6 x 2 reps

WOD
AMRAP in 28 min
18/15 Cal Row
60 Double Unders
15 Push-ups
8 Strict Pull-up
*Rest 1 minute after each round
STRENGTH AFTER WOD TODAY
Split Jerk
6 x 2 reps

WOD
AMRAP in 28 min
18/15 Cal Row
60 Double Unders
15 Push-ups
8 Strict Pull-up
*Rest 1 minute after each round
STRENGTH AFTER WOD TODAY
Split Jerk
6 x 2 reps

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Tuesday WOD 10/22/24

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

STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min

Scale 1: Clean weight (95/65 lbs)

STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min

Scale 1: Clean weight (95/65 lbs)

STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min

Scale 1: Clean weight (95/65 lbs)

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Monday WOD 10/21/24

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

WOD WITH PARTNER FOR TIME
800m Run
50 Burpee Box Jumps (24/20")
60 KB Swings (53/35 lbs)
800m Run
40 Burpee Box Jumps
60 KB Swings
800m Run
30 Burpee Box Jumps
60 KB Swings
*Alternate 200m runs. Partition reps as needed.
STRENGTH AFTER WOD TODAY
6 Sets:
2 Clean Pulls (keep arms straight)
2 Squat Cleans
*Build weight as needed

WOD WITH PARTNER FOR TIME
800m Run
50 Burpee Box Jumps (24/20")
60 KB Swings (53/35 lbs)
800m Run
40 Burpee Box Jumps
60 KB Swings
800m Run
30 Burpee Box Jumps
60 KB Swings
*Alternate 200m runs. Partition reps as needed.
STRENGTH AFTER WOD TODAY
6 Sets:
2 Clean Pulls (keep arms straight)
2 Squat Cleans
*Build weight as needed

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Friday WOD 10/18/24

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

STRENGTH
EMOM x 12 min
– 5 Shuttle Runs
– Max Power Cleans*
– Rest
*Set 1 ~ 60%
*Set 2 ~ 65%
*Set 3 ~ 70%
WOD
AMRAP in 20 min
6 Toes-to-Bar
10 DB Snatch (50/35 lbs)
15 Wall Balls (20/14 lbs)

STRENGTH
EMOM x 12 min
– 5 Shuttle Runs
– Max Power Cleans*
– Rest
*Set 1 ~ 60%
*Set 2 ~ 65%
*Set 3 ~ 70%
WOD
AMRAP in 20 min
6 Toes-to-Bar
10 DB Snatch (50/35 lbs)
15 Wall Balls (20/14 lbs)

STRENGTH
EMOM x 12 min
– 5 Shuttle Runs
– Max Power Cleans*
– Rest
*Set 1 ~ 60%
*Set 2 ~ 65%
*Set 3 ~ 70%
WOD
AMRAP in 20 min
6 Toes-to-Bar
10 DB Snatch (50/35 lbs)
15 Wall Balls (20/14 lbs)

No Comments| |

Thursday WOD 10/17/24

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

STRENGTH
4×10 Bench Press
WOD
4 Rounds, Each For Time:
30/20 Calorie Row
50 ft. Single Arm DB Overhead Walking Lunges (50/35 lbs)
4 Wall Walks
*Rest 2 minutes after each round

STRENGTH
4×10 Bench Press
WOD
4 Rounds, Each For Time:
30/20 Calorie Row
50 ft. Single Arm DB Overhead Walking Lunges (50/35 lbs)
4 Wall Walks
*Rest 2 minutes after each round

STRENGTH
4×10 Bench Press
WOD
4 Rounds, Each For Time:
30/20 Calorie Row
50 ft. Single Arm DB Overhead Walking Lunges (50/35 lbs)
4 Wall Walks
*Rest 2 minutes after each round

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Wednesday WOD 10/16/24

Wednesday Schedule: 6am/8am/9am/530pm WOD – 7am Bootcamp – Open Gym 9am/530pm

STRENGTH
Pause/Front Squats

12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)

STRENGTH
Pause/Front Squats

12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)

STRENGTH
Pause/Front Squats

12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)

Comments Disabled| |