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Thursday WOD 10/30/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open GYm – 530pm Bootcamp

STRENGTH  (same as last week)
Push Press
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 1 Rep @ 95%
Look at the last couple of Thursdays. #s
WOD
5 Rounds for TIme
400 Meter Run
21 KBS
12 Pull Ups

STRENGTH  (same as last week)
Push Press
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 1 Rep @ 95%
Look at the last couple of Thursdays. #s
WOD
5 Rounds for TIme
400 Meter Run
21 KBS
12 Pull Ups

STRENGTH  (same as last week)
Push Press
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 1 Rep @ 95%
Look at the last couple of Thursdays. #s
WOD
5 Rounds for TIme
400 Meter Run
21 KBS
12 Pull Ups

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Wednesday WOD 10/29/25

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

WOD
400 Meter Run
30 Alternating DB Snatches
30 Box Jumps or Step Ups
Rest 1 Minute
30 Wallballs
30 Burpees
Rest 1 Minute
30 KBS
30 Goblet Squats
Rest 1 Minute
30 V-Ups
30 In/Outs (abs)
400 Meter Run

WOD
400 Meter Run
30 Alternating DB Snatches
30 Box Jumps or Step Ups
Rest 1 Minute
30 Wallballs
30 Burpees
Rest 1 Minute
30 KBS
30 Goblet Squats
Rest 1 Minute
30 V-Ups
30 In/Outs (abs)
400 Meter Run

WOD
400 Meter Run
30 Alternating DB Snatches
30 Box Jumps or Step Ups
Rest 1 Minute
30 Wallballs
30 Burpees
Rest 1 Minute
30 KBS
30 Goblet Squats
Rest 1 Minute
30 V-Ups
30 In/Outs (abs)
400 Meter Run

No Comments| |

Tuesday WOD 10/28/25

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

BENCH PRESS
5 Sets of 5 Reps (building in load)
 
WOD
21-18-15-12-9-6-3
DB Floor Press
Calories

BENCH PRESS
5 Sets of 5 Reps (building in load)
 
WOD
21-18-15-12-9-6-3
DB Floor Press
Calories

BENCH PRESS
5 Sets of 5 Reps (building in load)
 
WOD
21-18-15-12-9-6-3
DB Floor Press
Calories

No Comments| |

Monday WOD 10/27/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD -530pm SPIN and Open Gym

BACK SQUATS 
Increase by 5% this week
or if you were naughty and did not write your numbers down 
Figure the percentages below off of your FS.
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD 
For Time:
500 Meter Run
50 Double Unders or 150 Singles
400 Meter Run
40 Air Squats
300 Meter Run
30 Sit Ups
200 Meter Run
20 Push Ups
100 Meter Run
10 Burpees

BACK SQUATS 
Increase by 5% this week
or if you were naughty and did not write your numbers down 
Figure the percentages below off of your FS.
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD 
For Time:
500 Meter Run
50 Double Unders or 150 Singles
400 Meter Run
40 Air Squats
300 Meter Run
30 Sit Ups
200 Meter Run
20 Push Ups
100 Meter Run
10 Burpees

BACK SQUATS 
Increase by 5% this week
or if you were naughty and did not write your numbers down 
Figure the percentages below off of your FS.
Set 1: 10 Reps with empty barbell
Set 2: 8 Reps @ 55% of 1 Rep Max
Set 3: 6 Reps @ 65% of 1 Rep Max
Set 4: 4 Reps @ 80% of 1 Rep Max
Set 5: 2 Reps @ 90% of 1 Rep Max
WOD 
For Time:
500 Meter Run
50 Double Unders or 150 Singles
400 Meter Run
40 Air Squats
300 Meter Run
30 Sit Ups
200 Meter Run
20 Push Ups
100 Meter Run
10 Burpees

No Comments| |

Friday 10/24/25

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

WOD ANNIE – before strength
50-40-30-20-10
Double Unders
Sit Ups
(if doing singles double the number).
 
STRENGTH after WOD
Barbell Complex
Hang Power Clean + Hang Squat Clean + Squat Clean
Work on Skill – build in load as you can.

WOD ANNIE – before strength
50-40-30-20-10
Double Unders
Sit Ups
(if doing singles double the number).
 
STRENGTH after WOD
Barbell Complex
Hang Power Clean + Hang Squat Clean + Squat Clean
Work on Skill – build in load as you can.

WOD ANNIE – before strength
50-40-30-20-10
Double Unders
Sit Ups
(if doing singles double the number).
 
STRENGTH after WOD
Barbell Complex
Hang Power Clean + Hang Squat Clean + Squat Clean
Work on Skill – build in load as you can.

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Thursday WOD 10/23/24

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

NO SPIN TODAY

STRENGTH 
Push Press
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 1 Rep @ 95%
Look at the last couple of Thursdays. #s
 
WOD
DB COMPLEX
AMRAP in 12 Minutes:
(35s/50s or 20s/40s) – same weight for all movements.
4 Devil Presses
4 Deadlifts
4 Hang Power Cleans
4 Push Press

STRENGTH 
Push Press
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 1 Rep @ 95%
Look at the last couple of Thursdays. #s
 
WOD
DB COMPLEX
AMRAP in 12 Minutes:
(35s/50s or 20s/40s) – same weight for all movements.
4 Devil Presses
4 Deadlifts
4 Hang Power Cleans
4 Push Press

STRENGTH 
Push Press
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 1 Rep @ 95%
Look at the last couple of Thursdays. #s
 
WOD
DB COMPLEX
AMRAP in 12 Minutes:
(35s/50s or 20s/40s) – same weight for all movements.
4 Devil Presses
4 Deadlifts
4 Hang Power Cleans
4 Push Press

Comments Disabled| |