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Saturday Partner WOD

Saturday Team WOD starts at 8:30AM.

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SUFFER IN PLACE

  • AMRAP (with a Partner) in 18 minutes
  • 6 Rounds of:
  • 1 minute Plank Hold / Push-Ups
  • 1 minute Wall Sit Hold / Jumping Squats
  • 1 minute Handstand Hold / Hollow Rocks
  • One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners’ scores combined.

SUFFER IN PLACE

  • AMRAP (with a Partner) in 18 minutes
  • 6 Rounds of:
  • 1 minute Plank Hold / Push-Ups
  • 1 minute Wall Sit Hold / Jumping Squats
  • 1 minute Handstand Hold / Hollow Rocks
  • One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners’ scores combined.

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Friday WOD 10/16/20

Flashback Friday to when it was your 35th Birthday! Happy Birthday Coach Jeff!

Friday Schedule: 6am/8am/9am WOD and Open Gym Friday 430pm

 

Part 1:
12 Min EMOM
Min 1:Med Ball Sit Ups
Min 2:20 Med Ball Cleans
Min 3:10/13 Cal Row

Part 2:
For Total Time:
3 Rounds:
10 T2B
10 Single DB Step Ups
10 Bulgarian Split Lunges R
10 Bulgarian Split Lunges L
then… 600 Meter Run
then…
3 Rounds
8 T2B
8 Single DB Step Ups
8 Bulgarian Split Lunges R
8 Bulgarians Split Lunges L

Part 1:
12 Min EMOM
Min 1:Med Ball Sit Ups
Min 2:20 Med Ball Cleans
Min 3:10/13 Cal Row

Part 2:
For Total Time:
3 Rounds:
10 T2B
10 Single DB Step Ups
10 Bulgarian Split Lunges R
10 Bulgarian Split Lunges L
then… 600 Meter Run
then…
3 Rounds
8 T2B
8 Single DB Step Ups
8 Bulgarian Split Lunges R
8 Bulgarians Split Lunges L

Part 1:
12 Min EMOM
Min 1:Med Ball Sit Ups
Min 2:20 Med Ball Cleans
Min 3:10/13 Cal Row

Part 2:
For Total Time:
3 Rounds:
10 T2B
10 Single DB Step Ups
10 Bulgarian Split Lunges R
10 Bulgarian Split Lunges L
then… 600 Meter Run
then…
3 Rounds
8 T2B
8 Single DB Step Ups
8 Bulgarian Split Lunges R
8 Bulgarians Split Lunges L

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Thursday WOD 10/15/20

Thursdays Schedule: 6am/9am WOD and Open Gym Times are 8am and 530pm

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AMRAP 20:
21 DB Push Press (35/50)
15 Slam Ball Squats (30/20)
9 Slam Balls (30/20)
200 Meter Run

AMRAP 20:
21 DB Push Press (35/50)
15 Slam Ball Squats (30/20)
9 Slam Balls (30/20)
200 Meter Run

AMRAP 20:
21 DB Push Press (35/50)
15 Slam Ball Squats (30/20)
9 Slam Balls (30/20)
200 Meter Run

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Wednesday WOD 11/14/20

Wednesdays Schedule: 6am/8am/9am/530pm

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Part1:
For Time:
100 KBS
EMOM stop and do 3 Burpees
then….
200 Air Squats
EMOM stop and do 3 Burpees
then…
100 Stationary Lunges
EMOM stop and do 3 BurpeesPart 2:
For Time:
100 Ab Mat Sit Ups
1 Min Accumulation Plank Hold
100 Bicycle Crunches
1 Min Accumulation Plank Hold

Part1:
For Time:
100 KBS
EMOM stop and do 3 Burpees
then….
200 Air Squats
EMOM stop and do 3 Burpees
then…
100 Stationary Lunges
EMOM stop and do 3 BurpeesPart 2:
For Time:
100 Ab Mat Sit Ups
1 Min Accumulation Plank Hold
100 Bicycle Crunches
1 Min Accumulation Plank Hold

Part1:
For Time:
100 KBS
EMOM stop and do 3 Burpees
then….
200 Air Squats
EMOM stop and do 3 Burpees
then…
100 Stationary Lunges
EMOM stop and do 3 BurpeesPart 2:
For Time:
100 Ab Mat Sit Ups
1 Min Accumulation Plank Hold
100 Bicycle Crunches
1 Min Accumulation Plank Hold

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Tuesday WOD 11/13/20

Part 1:
EMOM for 10 Minutes
3 Power Snatches
4 Power Cleans
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Step Ups
5 Hang Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Strict Presses

Part 1:
EMOM for 10 Minutes (65/95)
3 Power Snatches
4 Power Cleans
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each (65/95)
6 Front Rack Step Ups
5 Hang Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Strict Presses

Part 1:
EMOM for 10 Minutes (65/95)
3 Power Snatches
4 Power Cleans
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each (65/95)
6 Front Rack Step Ups
5 Hang Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Strict Presses

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Monday WOD 10/12/20

Monday Schedule: 6am/8am/9am/530pm WOD   or     530 Spin

Every 2 Min for 14 Minutes (7 Rounds)
10 OHS
10 Burpees
4 Rounds of:
25 Double Unders or 75 Singles
15 Wallballs
5 DB Manmakers

Every 2 Min for 14 Minutes (7 Rounds)
10 OHS (45/65) (65/95)
10 Burpees
4 Rounds of:
25 Double Unders or 75 Singles
15 Wallballs
5 DB Manmakers (35/50)

Every 2 Min for 14 Minutes (7 Rounds)
10 OHS (45/65) (65/95)
10 Burpees
4 Rounds of:
25 Double Unders or 75 Singles
15 Wallballs
5 DB Manmakers (35/50)

Comments Disabled| |