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Thursday WOD 2/13/25

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Thursday Schedule: 6am WOD – 8am WOD – 9am OPEN GYM – 530pm STRENGTH CLASS

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

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Wednesday WOD 2/12/25

Wednesday Schedule: 6amWOD – 7am BOOT CAMP – 8am WOD – 9am WOD – 530pm WOD

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

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Tuesday WOD 2/11/25

Tuesday Schedule: 6amWOD – 8amWOD – 9am OPEN GYM – 530pm WOD

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

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Monday WOD 2/10/25

Monday Schedule: 6amWOD – 7am BOOT CAMP – 8amWOD – 9amWOD – 530pmWOD – 530pmSPIN

STRENGTH
Strict Press 5 Sets of 5 Reps (build in load)
WOD
200 Meter Run
20 Box Step Ups
200 Meter Run
20 Wallballs
200 Meter Run
20 ManMakers
200 Meter Run
20 V-Ups
200 Meter Run
DB Floor Press
200 Meter Run
20 Dips
200 Meter Run
20 DB Front Squats

STRENGTH
Strict Press 5 Sets of 5 Reps (build in load)
WOD
200 Meter Run
20 Box Step Ups
200 Meter Run
20 Wallballs
200 Meter Run
20 ManMakers
200 Meter Run
20 V-Ups
200 Meter Run
DB Floor Press
200 Meter Run
20 Dips
200 Meter Run
20 DB Front Squats

STRENGTH
Strict Press 5 Sets of 5 Reps (build in load)
WOD
200 Meter Run
20 Box Step Ups
200 Meter Run
20 Wallballs
200 Meter Run
20 ManMakers
200 Meter Run
20 V-Ups
200 Meter Run
DB Floor Press
200 Meter Run
20 Dips
200 Meter Run
20 DB Front Squats

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Saturday WOD 2/8/25

Saturday WOD 830AM – SPIN 7am – Open Gym 7-8am

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

Comments Disabled| |

Friday WOD 2/7/25

HAPPY FRIYAY

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

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Comments Disabled| |