ONLY 3 TIMES TODAY PLUS SPIN at 530PM
Friday WOD 11/8/24
WOD
Full Send Friday
18-15-12-9-6 (15-12-9-6-3)
Calorie Assault Bike/Row
Thrusters (95/65)
WOD
Full Send Friday
18-15-12-9-6 (15-12-9-6-3)
Calorie Assault Bike/Row
Thrusters (95/65)
Thursday WOD 11/7/24
Thursday Schedule: 6am/8am WOD – Open Gym 9am/530pm – Bootcamp 530pm
WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight
WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight
WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight
Wednesday 11/6/24
Wednesday Schedule: 6am/8am/9am 530pm WOD – Bootcamp 7am
WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
Tuesday WOD 11/5/24
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
Monday WOD 11/4/24
Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – Open Gym 9am/530pm
WOD
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec
STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
WOD
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec
STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
WOD
AMRAP in 10 Minutes
3 Bar Muscle Ups or 6 Pull Ups
6 Shuttle Runs (25’) each or 30 Sec High Knees/Sub Rower 30 Sec
STRENGTH AFTER WOD TODAY
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean
3 Front Squat @ 70% 1 RM Clean
3 Front Squat @ 75% 1 RM Clean
2 Front Squat @ 80% 1 RM Clean
2 Front Squat @ 85% 1 RM Clean
1 Front Squat @ 90% 1 RM Clean
1 Front Squat @ 95-100% 1 RM Clean