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Wednesday WOD 4/30/25

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

Partner Workout
For Time
100 Calorie Row
80 KBS
60 Wallballs
40 Burpee Box Jump Overs
60 Wallballs
80 KBS
100 Calorie Row

Partner Workout
For Time
100 Calorie Row
80 KBS
60 Wallballs
40 Burpee Box Jump Overs
60 Wallballs
80 KBS
100 Calorie Row

Partner Workout
For Time
100 Calorie Row
80 KBS
60 Wallballs
40 Burpee Box Jump Overs
60 Wallballs
80 KBS
100 Calorie Row

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Tuesday WOD 4/29/25

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

STRENGTH:
Bench Press Set 5 Sets of 3 Reps build in load)
Dips 5 Sets of 10 Reps 
 
WOD:
2 Rounds for Time:
400 Meter Run
100 Meter Farmer Carry (53s/35s)
400 Meter Run
100 Meter Front Rack Carry (53s/35s)
400 Meter Run
100 Meter Overhead Carry (50 down with Rt Arm / 50 Back with Left Arm) (53/35) – Note only 1 KB for this one.

STRENGTH:
Bench Press Set 5 Sets of 3 Reps build in load)
Dips 5 Sets of 10 Reps 
 
WOD:
2 Rounds for Time:
400 Meter Run
100 Meter Farmer Carry (53s/35s)
400 Meter Run
100 Meter Front Rack Carry (53s/35s)
400 Meter Run
100 Meter Overhead Carry (50 down with Rt Arm / 50 Back with Left Arm) (53/35) – Note only 1 KB for this one.

STRENGTH:
Bench Press Set 5 Sets of 3 Reps build in load)
Dips 5 Sets of 10 Reps 
 
WOD:
2 Rounds for Time:
400 Meter Run
100 Meter Farmer Carry (53s/35s)
400 Meter Run
100 Meter Front Rack Carry (53s/35s)
400 Meter Run
100 Meter Overhead Carry (50 down with Rt Arm / 50 Back with Left Arm) (53/35) – Note only 1 KB for this one.

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Monday WOD 4/30/25

Monday Schedule: 6am WOD, 7am BOOTCAMP, 8/9am WOD, 530pm WOD. 530pm SPIN(FULL)

STRENGTH:
Front Squats (5 Sets of 3 Reps build in load)
 
WOD:
EMOM for 12 Min:
M1: DB Snatch to OH Lunge (Single DB or Single KB)
M2: Sumo Deadlift (Double DB or Single KB)
M2: Squat Jumps (No Weight)
M4: Rest

STRENGTH:
Front Squats (5 Sets of 3 Reps build in load)
 
WOD:
EMOM for 12 Min:
M1: DB Snatch to OH Lunge (Single DB or Single KB)
M2: Sumo Deadlift (Double DB or Single KB)
M2: Squat Jumps (No Weight)
M4: Rest

STRENGTH:
Front Squats (5 Sets of 3 Reps build in load)
 
WOD:
EMOM for 12 Min:
M1: DB Snatch to OH Lunge (Single DB or Single KB)
M2: Sumo Deadlift (Double DB or Single KB)
M2: Squat Jumps (No Weight)
M4: Rest

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Friday WOD 4/25/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

WOD
AMRAP in 25
Complete 5 Rounds:
40 Seconds Max Wall Balls
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest 
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest

WOD
AMRAP in 25
Complete 5 Rounds:
40 Seconds Max Wall Balls
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest 
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest

WOD
AMRAP in 25
Complete 5 Rounds:
40 Seconds Max Wall Balls
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest 
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest

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Thursday WOD 4/24/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Strength

Strength
Deadlifts (Build to Heavy 3 Reps)
 
WOD
For Time:
9 DB Thrusters (35s/20s)
1000 Meter Row
15 DB Thrusters (35s/20s)
1000 Meter Row
21 DB Thrusters (35s/20s)

Strength
Deadlifts (Build to Heavy 3 Reps)
 
WOD
For Time:
9 DB Thrusters (35s/20s)
1000 Meter Row
15 DB Thrusters (35s/20s)
1000 Meter Row
21 DB Thrusters (35s/20s)

Strength
Deadlifts (Build to Heavy 3 Reps)
 
WOD
For Time:
9 DB Thrusters (35s/20s)
1000 Meter Row
15 DB Thrusters (35s/20s)
1000 Meter Row
21 DB Thrusters (35s/20s)

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Wednesday 4/23/25

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

The Longest Mile WOD
4 Rounds:
10 Burpees
100 Meter Run
10 Air Squats 
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

The Longest Mile WOD
4 Rounds:
10 Burpees
100 Meter Run
10 Air Squats 
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

The Longest Mile WOD
4 Rounds:
10 Burpees
100 Meter Run
10 Air Squats 
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

Comments Disabled| |