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Tuesday WOD 10/01/24

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

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

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Monday WOD 9/30/24

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

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

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Friday WOD 9/27/24

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

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

No Comments| |

Thursday 9/26/24

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

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

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Wednesday WOD 9/25/24

 

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

Strength
Bench Press
8-6-6-4-4 reps
+ 8/8 Single Arm KB Bent Over Row
*Rest 2 minutes after each set. Start around 60% and build as needed
WOD
AMRAP 14 min
12 Toes-to-Bar
12 Sumo Deadlift High Pull (95/65 lbs)
12/8 Calorie Bike or Airdyne

Strength
Bench Press
8-6-6-4-4 reps
+ 8/8 Single Arm KB Bent Over Row
*Rest 2 minutes after each set. Start around 60% and build as needed
WOD
AMRAP 14 min
12 Toes-to-Bar
12 Sumo Deadlift High Pull (95/65 lbs)
12/8 Calorie Bike or Airdyne

Strength
Bench Press
8-6-6-4-4 reps
+ 8/8 Single Arm KB Bent Over Row
*Rest 2 minutes after each set. Start around 60% and build as needed
WOD
AMRAP 14 min
12 Toes-to-Bar
12 Sumo Deadlift High Pull (95/65 lbs)
12/8 Calorie Bike or Airdyne

No Comments| |

Tuesday WOD 9/24/24

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

Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB

Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB

Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB

Comments Disabled| |