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Wednesday WOD 1/7/26

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

2 Rounds for Time:
200 Meter Run
26 Hand Release Push Ups
200 Meter Run
26 KBS
200 Meter Run
26 Sit Ups
200 Meter Run
26 DB Deadlifts
200 Meter Run
26 Air Squats
200 Meter Run
26 Box Jumps 

2 Rounds for Time:
200 Meter Run
26 Hand Release Push Ups
200 Meter Run
26 KBS
200 Meter Run
26 Sit Ups
200 Meter Run
26 DB Deadlifts
200 Meter Run
26 Air Squats
200 Meter Run
26 Box Jumps 

2 Rounds for Time:
200 Meter Run
26 Hand Release Push Ups
200 Meter Run
26 KBS
200 Meter Run
26 Sit Ups
200 Meter Run
26 DB Deadlifts
200 Meter Run
26 Air Squats
200 Meter Run
26 Box Jumps 

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Tuesday WOD 1/6/26

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

Strength

  • Deadlift – 5×5  (heavy but clean)

Conditioning 
4 Rounds for Time:

  • 100 meter Farmer Carry (heavy)
  • 12 Goblet Squats
  • 30 sec Rest

Strength

  • Deadlift – 5×5  (heavy but clean)

Conditioning 
4 Rounds for Time:

  • 100 meter Farmer Carry (heavy)
  • 12 Goblet Squats
  • 30 sec Rest

Strength

  • Deadlift – 5×5  (heavy but clean)

Conditioning 
4 Rounds for Time:

  • 100 meter Farmer Carry (heavy)
  • 12 Goblet Squats
  • 30 sec Rest

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Monday WOD 1/5/26

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

Strength Skill

  • Power Clean + Push Press
    • 5 sets of 3+3 (light-moderate, focus on mechanics)

Conditioning (12 min)
Alternating EMOM:

  • Min 1: 12/10 Cal Bike
  • Min 2: 10 Toes-to-Bar or Knee Raises
  • Min 3: 40 Double Unders / 80 Singles

Strength Skill

  • Power Clean + Push Press
    • 5 sets of 3+3 (light-moderate, focus on mechanics)

Conditioning (12 min)
Alternating EMOM:

  • Min 1: 12/10 Cal Bike
  • Min 2: 10 Toes-to-Bar or Knee Raises
  • Min 3: 40 Double Unders / 80 Singles

Strength Skill

  • Power Clean + Push Press
    • 5 sets of 3+3 (light-moderate, focus on mechanics)

Conditioning (12 min)
Alternating EMOM:

  • Min 1: 12/10 Cal Bike
  • Min 2: 10 Toes-to-Bar or Knee Raises
  • Min 3: 40 Double Unders / 80 Singles

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Friday WOD 1/2/26

 

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

STRENGTH (look back at 12/26/25)
BACK SQUATS
Look at weights from 12/8/25 – note we are not going as heavy today.
Set 1: 8 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 2: 2 Reps @ 75%
Set 5: Break it down to 60% and do max reps unbroken
WOD
3 Rounds for Time:
25 Floor Press (40s/20s)
100 Air Squats
35 GHD Sit Ups or V-Ups

STRENGTH (look back at 12/26/25)
BACK SQUATS
Look at weights from 12/8/25 – note we are not going as heavy today.
Set 1: 8 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 2: 2 Reps @ 75%
Set 5: Break it down to 60% and do max reps unbroken
WOD
3 Rounds for Time:
25 Floor Press (40s/20s)
100 Air Squats
35 GHD Sit Ups or V-Ups

STRENGTH (look back at 12/26/25)
BACK SQUATS
Look at weights from 12/8/25 – note we are not going as heavy today.
Set 1: 8 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 2: 2 Reps @ 75%
Set 5: Break it down to 60% and do max reps unbroken
WOD
3 Rounds for Time:
25 Floor Press (40s/20s)
100 Air Squats
35 GHD Sit Ups or V-Ups

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Thursday WOD 1/1/26

HAPPY NEW YEAR – ONE CLASS TODAY @ 830AM

10 Rounds for Time (with a partner)
200 Meter Farmer Carry (53s/35s)
20 KBS (53/35)
20 Pull Ups

10 Rounds for Time (with a partner)
200 Meter Farmer Carry (53s/35s)
20 KBS (53/35)
20 Pull Ups

10 Rounds for Time (with a partner)
200 Meter Farmer Carry (53s/35s)
20 KBS (53/35)
20 Pull Ups

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Wednesday 12/31/25 Celebrate the last day of 2025!

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – NO PM CLASSES

NEW YEARS DAY 1/1/25 – we will have 1 WOD at 830am then closing for the rest of the day.

For Time:
50 Burpees
40 Goblet Squats
30 Push Ups
20 Plate Ground To Overhead 45/25
10 Wall Wallks
20 Plate Ground To Overhead 45/25
30 Push Ups
40 Goblet Squats
50 Burpees

For Time:
50 Burpees
40 Goblet Squats
30 Push Ups
20 Plate Ground To Overhead 45/25
10 Wall Wallks
20 Plate Ground To Overhead 45/25
30 Push Ups
40 Goblet Squats
50 Burpees

For Time:
50 Burpees
40 Goblet Squats
30 Push Ups
20 Plate Ground To Overhead 45/25
10 Wall Wallks
20 Plate Ground To Overhead 45/25
30 Push Ups
40 Goblet Squats
50 Burpees

Comments Disabled| |