Saturday Schedule: 7am SPIN and 830am WOD
WORKOUT FOR LAZAR
Friday 8/16/24
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
Power Clean
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
STRENGTH
Power Clean
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
STRENGTH
Power Clean
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
Thursday WOD 8/15/24
Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Workout prep
then…
then…
WOD
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest
Workout prep
then…
then…
WOD
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest
Workout prep
then…
then…
WOD
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest
Wednesday WOD 8/14/24
Wednesday Schedule: 6am/8am/9am/530pm WOD – BOOTCAMP 7am
STRENGTH
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)
STRENGTH
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)
STRENGTH
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)
TO BE ANNOUNCED ON SITE
Tuesday WOD 8/13/24
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
3 rounds:
15/12 Calorie Row
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Row
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell
STRENGTH
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
3 rounds:
15/12 Calorie Row
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Row
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell
STRENGTH
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
3 rounds:
15/12 Calorie Row
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Row
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell
Monday WOD 8/12/24
Workouts are available to view prior to signing up.
Get with a coach if you have any questions.
Monday Schedule: 6am/8am/9am/530pm WOD – 7am Bootcamp – 530 SPIN
STRENGTH
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
WOD
“Nancy”
5 rounds
400m Run
15 Overhead Squats (95/65)
5 rounds
400m Run
15 Overhead Squats (95/65)
STRENGTH
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
WOD
“Nancy”
5 rounds
400m Run
15 Overhead Squats (95/65)
5 rounds
400m Run
15 Overhead Squats (95/65)
STRENGTH
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
WOD
“Nancy”
5 rounds
400m Run
15 Overhead Squats (95/65)
5 rounds
400m Run
15 Overhead Squats (95/65)
To Be Announced on Site