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Tuesday WOD 4/15/25

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

STRENGTH
Push Press 5 Sets of 3 Reps (build in load)
 
WOD: For Time
200 Meter Run
100 Double Unders (200 Singles)
100 Meter Run
30 Sit Ups
100 Meter Run
20 Push Ups
100 Meter Run
10 Pull Ups
100 Meter Run 
5 Wall Walks
100 Meter Run
10 Pull Ups
100 Meter Run
20 Push Ups
100 Meter Run
30 Sit Ups
100 Meter Run
100 Double Unders
200 Meter Run

STRENGTH
Push Press 5 Sets of 3 Reps (build in load)
 
WOD: For Time
200 Meter Run
100 Double Unders (200 Singles)
100 Meter Run
30 Sit Ups
100 Meter Run
20 Push Ups
100 Meter Run
10 Pull Ups
100 Meter Run 
5 Wall Walks
100 Meter Run
10 Pull Ups
100 Meter Run
20 Push Ups
100 Meter Run
30 Sit Ups
100 Meter Run
100 Double Unders
200 Meter Run

STRENGTH
Push Press 5 Sets of 3 Reps (build in load)
 
WOD: For Time
200 Meter Run
100 Double Unders (200 Singles)
100 Meter Run
30 Sit Ups
100 Meter Run
20 Push Ups
100 Meter Run
10 Pull Ups
100 Meter Run 
5 Wall Walks
100 Meter Run
10 Pull Ups
100 Meter Run
20 Push Ups
100 Meter Run
30 Sit Ups
100 Meter Run
100 Double Unders
200 Meter Run

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Monday WOD 4/14/25

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

Strength: 
Bulgarian Split Squats (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
Forward Lunges (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
For Time:
Buy In: 400 Meter Run
15 Devil Presses
25 Air Squats
12 Devil Presses
25 Air Squats
9 Devil Presses
25 Air Squats
6 Devil Presses
25 Air Squats
3 Devil Presses
25 Air Squats
Cash Out: 400 Meter Run

Strength: 
Bulgarian Split Squats (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
Forward Lunges (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
For Time:
Buy In: 400 Meter Run
15 Devil Presses
25 Air Squats
12 Devil Presses
25 Air Squats
9 Devil Presses
25 Air Squats
6 Devil Presses
25 Air Squats
3 Devil Presses
25 Air Squats
Cash Out: 400 Meter Run

Strength: 
Bulgarian Split Squats (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
Forward Lunges (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
For Time:
Buy In: 400 Meter Run
15 Devil Presses
25 Air Squats
12 Devil Presses
25 Air Squats
9 Devil Presses
25 Air Squats
6 Devil Presses
25 Air Squats
3 Devil Presses
25 Air Squats
Cash Out: 400 Meter Run

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Friday WOD 04/11/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

STRENGTH
Bench Press
5 Sets of 5 Reps Build In Load
WOD For Time:
50 Wall Balls
25 Toes To Bar
40 Wall Balls
20 Toes To Bar
30 Wall Balls
15 Toes To Bar
20 Wall Balls
10 Toes To Bar
10 Wall Balls
5 Toes To Bar

STRENGTH
Bench Press
5 Sets of 5 Reps Build In Load
WOD For Time:
50 Wall Balls
25 Toes To Bar
40 Wall Balls
20 Toes To Bar
30 Wall Balls
15 Toes To Bar
20 Wall Balls
10 Toes To Bar
10 Wall Balls
5 Toes To Bar

STRENGTH
Bench Press
5 Sets of 5 Reps Build In Load
WOD For Time:
50 Wall Balls
25 Toes To Bar
40 Wall Balls
20 Toes To Bar
30 Wall Balls
15 Toes To Bar
20 Wall Balls
10 Toes To Bar
10 Wall Balls
5 Toes To Bar

No Comments| |

Thursday WOD 4/10/25

 

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

Strength:
Deadlifts
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 2: 2 Reps
Build in Load over time
 
WOD For Time:
400 Meter Run
20 DB Clean and Jerks (2x50s/35s)
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Devil Presses
400 Meter Run

Strength:
Deadlifts
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 2: 2 Reps
Build in Load over time
 
WOD For Time:
400 Meter Run
20 DB Clean and Jerks (2x50s/35s)
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Devil Presses
400 Meter Run

Strength:
Deadlifts
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 2: 2 Reps
Build in Load over time
 
WOD For Time:
400 Meter Run
20 DB Clean and Jerks (2x50s/35s)
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Devil Presses
400 Meter Run

No Comments| |

Wednesday WOD 4/9/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD -10am Silver Sneakers – 530pm WOD

Partner WOD (partitioned entirely – 1 person working at a time at all times)
1600 Meter Run or 2000 Meter Row
40 Burpees 
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100  Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

Partner WOD (partitioned entirely – 1 person working at a time at all times)
1600 Meter Run or 2000 Meter Row
40 Burpees 
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100  Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

Partner WOD (partitioned entirely – 1 person working at a time at all times)
1600 Meter Run or 2000 Meter Row
40 Burpees 
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100  Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

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Tuesday WOD 4/8/25

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

Strength:
Dumbbell Complex
5 Sets Rest 90 Seconds between Sets
10 Double DB Deadlifts + 8 Double DB Hang Power Cleans + 6 Push Press
WOD
For Time: 24.1
21 DB Snatches (arm 1) (50/35)
21 Lateral Burpees over DB
21 DB Snatches (arm 2)
21 Lateral Burpees over DB
15 DB Snatches (arm 1)
15 Lateral Burpees over DB
15 DB Snatches (arm 2)
15 Lateral Burpees over DB
9 DB Snatches (arm 1)
9 Lateral Burpees over DB
9 DB Snatches (arm 2)
9 Lateral Burpees over DB

Strength:
Dumbbell Complex
5 Sets Rest 90 Seconds between Sets
10 Double DB Deadlifts + 8 Double DB Hang Power Cleans + 6 Push Press
WOD
For Time: 24.1
21 DB Snatches (arm 1) (50/35)
21 Lateral Burpees over DB
21 DB Snatches (arm 2)
21 Lateral Burpees over DB
15 DB Snatches (arm 1)
15 Lateral Burpees over DB
15 DB Snatches (arm 2)
15 Lateral Burpees over DB
9 DB Snatches (arm 1)
9 Lateral Burpees over DB
9 DB Snatches (arm 2)
9 Lateral Burpees over DB

Strength:
Dumbbell Complex
5 Sets Rest 90 Seconds between Sets
10 Double DB Deadlifts + 8 Double DB Hang Power Cleans + 6 Push Press
WOD
For Time: 24.1
21 DB Snatches (arm 1) (50/35)
21 Lateral Burpees over DB
21 DB Snatches (arm 2)
21 Lateral Burpees over DB
15 DB Snatches (arm 1)
15 Lateral Burpees over DB
15 DB Snatches (arm 2)
15 Lateral Burpees over DB
9 DB Snatches (arm 1)
9 Lateral Burpees over DB
9 DB Snatches (arm 2)
9 Lateral Burpees over DB

Comments Disabled| |