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Tueday WOD 3/25/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 10am Silver Sneakers – 530pm WOD

12 NOON Express Class and 430pm Throwdown Fitness

Strength:
Push Press: 5 Sets of 3 Reps Building in Load
WOD
Teams of Two:
Partner A: Runs 400 Meters or Row 500 Meters
Partner B: Rounds of: 5 Pull Ups, 10 Push Ups, 15 Box Jumps, 20 Plate Ground to Overhead
Switch when Partner A (runner) comes in – pick up where they left off.
Teams try to get as many rounds as possible in 25 minutes.

Strength:
Push Press: 5 Sets of 3 Reps Building in Load
WOD
Teams of Two:
Partner A: Runs 400 Meters or Row 500 Meters
Partner B: Rounds of: 5 Pull Ups, 10 Push Ups, 15 Box Jumps, 20 Plate Ground to Overhead
Switch when Partner A (runner) comes in – pick up where they left off.
Teams try to get as many rounds as possible in 25 minutes.

Strength:
Push Press: 5 Sets of 3 Reps Building in Load
WOD
Teams of Two:
Partner A: Runs 400 Meters or Row 500 Meters
Partner B: Rounds of: 5 Pull Ups, 10 Push Ups, 15 Box Jumps, 20 Plate Ground to Overhead
Switch when Partner A (runner) comes in – pick up where they left off.
Teams try to get as many rounds as possible in 25 minutes.

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Monday WOD 3/24/25

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

THIS WEEK WE HAVE 2 POP UP CLASSES: Tuesday 12 NOON Express Class (30 min of cardio followed by 15 min HIIT) as well as THROWDOWN FITNESS at 430pm with Emily (this is the last opportunity to try this class for free).

Strength: 
Take first 15 Minutes of Class to work on your
Power Clean – Build over sets of 2 (take as many sets as time and load allows)
WOD:
15 Minute AMRAP
8 Sprints
16 KBS
32 Air Squats (Goblet Squats for Advanced)
64 Mountain Climbers (R+L = 2)

Strength: 
Take first 15 Minutes of Class to work on your
Power Clean – Build over sets of 2 (take as many sets as time and load allows)
WOD:
15 Minute AMRAP
8 Sprints
16 KBS
32 Air Squats (Goblet Squats for Advanced)
64 Mountain Climbers (R+L = 2)

Strength: 
Take first 15 Minutes of Class to work on your
Power Clean – Build over sets of 2 (take as many sets as time and load allows)
WOD:
15 Minute AMRAP
8 Sprints
16 KBS
32 Air Squats (Goblet Squats for Advanced)
64 Mountain Climbers (R+L = 2)

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Friday WOD 3/21/25

 

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am Open Gym – 439pm Open Gym

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

Strength
Push Press 5 Sets of 3 Reps at 75%
 
WOD
25 Squats + 5 Push Ups 
50 Sit Ups
20 Squats + 10 Push Ups 
40 Sit Ups
15 Squats + 15 Push Ups
30 Sit Ups
10 Squats + 20 Push Ups
20 Sit Ups
5 Squats + 25 Push Ups
10 Sit Ups

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Thursday WOD 3/20/25

Thursday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 10am Silver Sneakers – 530pm Strength

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
For Time:
15-10-5-10-15 Calories
15-10-5-10-15 Burpees
200 Meter Run after each set of Cals/Burpees
So…15 Cals 15 Burpees 200 Meter Run, 10 Cals 10 Burpees 200 Meter Run….

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
For Time:
15-10-5-10-15 Calories
15-10-5-10-15 Burpees
200 Meter Run after each set of Cals/Burpees
So…15 Cals 15 Burpees 200 Meter Run, 10 Cals 10 Burpees 200 Meter Run….

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
For Time:
15-10-5-10-15 Calories
15-10-5-10-15 Burpees
200 Meter Run after each set of Cals/Burpees
So…15 Cals 15 Burpees 200 Meter Run, 10 Cals 10 Burpees 200 Meter Run….

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Wednesday WOD 3/19/25

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

4 Rounds for Time:
500 Meter Run
20 SA ALT DB Snatches
20 Box Jump Overs
10 Burpees over the DB
10 DB Thrusters

4 Rounds for Time:
500 Meter Run
20 SA ALT DB Snatches
20 Box Jump Overs
10 Burpees over the DB
10 DB Thrusters

4 Rounds for Time:
500 Meter Run
20 SA ALT DB Snatches
20 Box Jump Overs
10 Burpees over the DB
10 DB Thrusters

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Tuesday WOD 3/18/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 10am Silver Sneakers – 530pm WOD

Strength
Dumbbell Complex:
8 DB Deadlifts + 6 DB Hang Power Cleans + 4 DB Push Press + 2 DB Curls
5 Sets with 90 second rest between Sets.
 
WOD
AMRAP in 25 Minutes:
Complete 5 Rounds of:
40 Second Max Wall Balls
20 Sec Rest
40 Second Max Cals
20 Sec Rest
40 Second Max Lunges
20 Sec Rest
40 Seconds Max Burpees
20 Sec Rest
40 Second V-ups
20 Sec Rest

Strength
Dumbbell Complex:
8 DB Deadlifts + 6 DB Hang Power Cleans + 4 DB Push Press + 2 DB Curls
5 Sets with 90 second rest between Sets.
 
WOD
AMRAP in 25 Minutes:
Complete 5 Rounds of:
40 Second Max Wall Balls
20 Sec Rest
40 Second Max Cals
20 Sec Rest
40 Second Max Lunges
20 Sec Rest
40 Seconds Max Burpees
20 Sec Rest
40 Second V-ups
20 Sec Rest

Strength
Dumbbell Complex:
8 DB Deadlifts + 6 DB Hang Power Cleans + 4 DB Push Press + 2 DB Curls
5 Sets with 90 second rest between Sets.
 
WOD
AMRAP in 25 Minutes:
Complete 5 Rounds of:
40 Second Max Wall Balls
20 Sec Rest
40 Second Max Cals
20 Sec Rest
40 Second Max Lunges
20 Sec Rest
40 Seconds Max Burpees
20 Sec Rest
40 Second V-ups
20 Sec Rest

Comments Disabled| |