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Thursday WOD 4/2/26

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

A. Romanian Deadlift (DB or Barbell)

  • 4×10-12

B. Hip Thrusts

  • 4×12-15

C. Step-Ups (DB)

  • 3×10/leg

METCON

AMRAP in 10

10 Wall Balls

10 Burpees

100 Meter Run

A. Romanian Deadlift (DB or Barbell)

  • 4×10-12

B. Hip Thrusts

  • 4×12-15

C. Step-Ups (DB)

  • 3×10/leg

METCON

AMRAP in 10

10 Wall Balls

10 Burpees

100 Meter Run

A. Romanian Deadlift (DB or Barbell)

  • 4×10-12

B. Hip Thrusts

  • 4×12-15

C. Step-Ups (DB)

  • 3×10/leg

METCON

AMRAP in 10

10 Wall Balls

10 Burpees

100 Meter Run

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Wednesday WOD 4/1/26

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

Circuit Style (3–5 Rounds):

  • DB Thrusters x12
  • KB Swings x15
  • Push-ups x15
  • Goblet Squats x15
  • Sit-ups x20

+ 8–12 min aerobic finisher
(bike, row, jog — steady pace)

Circuit Style (3–5 Rounds):

  • DB Thrusters x12
  • KB Swings x15
  • Push-ups x15
  • Goblet Squats x15
  • Sit-ups x20

+ 8–12 min aerobic finisher
(bike, row, jog — steady pace)

Circuit Style (3–5 Rounds):

  • DB Thrusters x12
  • KB Swings x15
  • Push-ups x15
  • Goblet Squats x15
  • Sit-ups x20

+ 8–12 min aerobic finisher
(bike, row, jog — steady pace)

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Tuesday WOD 3/31/26

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

A. DB Bench Press

  • 4×10-12

B. Bent Over DB Rows

  • 4×10-12

C. L-Seated DB Press 

  • 3×12

D. Lat Pulldown / Pull-ups

  • 3×10-12

E. Superset:

  • DB Lateral Raises x15
  • DB Curls x12
    (3 rounds)

  • Rest Guidelines

    • Main lifts: 60–75 sec
    • Accessories: 45–60 sec
    • Supersets: minimal rest
    • Stay in same station until all sets complete

A. DB Bench Press

  • 4×10-12

B. Bent Over DB Rows

  • 4×10-12

C. L-Seated DB Press 

  • 3×12

D. Lat Pulldown / Pull-ups

  • 3×10-12

E. Superset:

  • DB Lateral Raises x15
  • DB Curls x12
    (3 rounds)

  • Rest Guidelines

    • Main lifts: 60–75 sec
    • Accessories: 45–60 sec
    • Supersets: minimal rest
    • Stay in same station until all sets complete

A. DB Bench Press

  • 4×10-12

B. Bent Over DB Rows

  • 4×10-12

C. L-Seated DB Press 

  • 3×12

D. Lat Pulldown / Pull-ups

  • 3×10-12

E. Superset:

  • DB Lateral Raises x15
  • DB Curls x12
    (3 rounds)

  • Rest Guidelines

    • Main lifts: 60–75 sec
    • Accessories: 45–60 sec
    • Supersets: minimal rest
    • Stay in same station until all sets complete

No Comments| |

Monday WOD 3/30/26

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

A. Back Squat (Tempo 3-1-X-1) 

  • W1: 4×10

B. DB Bulgarian Split Squats

  • 3–4×10-12/leg

C. Goblet Squat

  • 3×12-15

D. Walking Lunges

  • 3×12/leg

E. Core (Plank Variations)

  • 3 rounds

Rest Guidelines

  • Main lifts: 60–75 sec
  • Accessories: 45–60 sec
  • Supersets: minimal rest
  • Stay in the same station until all sets are complete.

A. Back Squat (Tempo 3-1-X-1) 

  • W1: 4×10

B. DB Bulgarian Split Squats

  • 3–4×10-12/leg

C. Goblet Squat

  • 3×12-15

D. Walking Lunges

  • 3×12/leg

E. Core (Plank Variations)

  • 3 rounds

Rest Guidelines

  • Main lifts: 60–75 sec
  • Accessories: 45–60 sec
  • Supersets: minimal rest
  • Stay in the same station until all sets are complete.

A. Back Squat (Tempo 3-1-X-1) 

  • W1: 4×10

B. DB Bulgarian Split Squats

  • 3–4×10-12/leg

C. Goblet Squat

  • 3×12-15

D. Walking Lunges

  • 3×12/leg

E. Core (Plank Variations)

  • 3 rounds

Rest Guidelines

  • Main lifts: 60–75 sec
  • Accessories: 45–60 sec
  • Supersets: minimal rest
  • Stay in the same station until all sets are complete.

Comments Disabled| |

Friday WOD 3/27/26

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

Strength

  • Strict Press
    • Build to a heavy set of 3
    • Back-off: max reps @ ~75–80%

Superset:

  • Pull-Ups / Lat Pulldown – 3×max effort
  • DB Bench Press or Floor Press – 3×12

Conditioning (8–10 min)

AMRAP:

 

  • 12 Push-Ups
  • 15 Sit-Ups
  • 200m Run

Strength

  • Strict Press
    • Build to a heavy set of 3
    • Back-off: max reps @ ~75–80%

Superset:

  • Pull-Ups / Lat Pulldown – 3×max effort
  • DB Bench Press or Floor Press – 3×12

Conditioning (8–10 min)

AMRAP:

 

  • 12 Push-Ups
  • 15 Sit-Ups
  • 200m Run

Strength

  • Strict Press
    • Build to a heavy set of 3
    • Back-off: max reps @ ~75–80%

Superset:

  • Pull-Ups / Lat Pulldown – 3×max effort
  • DB Bench Press or Floor Press – 3×12

Conditioning (8–10 min)

AMRAP:

 

  • 12 Push-Ups
  • 15 Sit-Ups
  • 200m Run

Comments Disabled| |

Thursday WOD 3/26/26

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

Strength

  • Front Squat
    • Build to a heavy set of 3
    • Then 1 back-off set of max reps @ ~80%

Superset:

  • Tempo Goblet Squat – 2×12 (3 second decent)
  • Reverse Lunges – 2×16 steps

Conditioning (10 min)

3 Rounds:

  • 12 Wall Balls
  • 200m Run

Track time + consistency

Strength

  • Front Squat
    • Build to a heavy set of 3
    • Then 1 back-off set of max reps @ ~80%

Superset:

  • Tempo Goblet Squat – 2×12 (3 second decent)
  • Reverse Lunges – 2×16 steps

Conditioning (10 min)

3 Rounds:

  • 12 Wall Balls
  • 200m Run

Track time + consistency

Strength

  • Front Squat
    • Build to a heavy set of 3
    • Then 1 back-off set of max reps @ ~80%

Superset:

  • Tempo Goblet Squat – 2×12 (3 second decent)
  • Reverse Lunges – 2×16 steps

Conditioning (10 min)

3 Rounds:

  • 12 Wall Balls
  • 200m Run

Track time + consistency

Comments Disabled| |