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Thursday WOD 8/15/24

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

Workout prep
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

Workout prep
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

Workout prep
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

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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

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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

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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)

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)

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)

To Be Announced on Site

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Friday WOD 8/9/24

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

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

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Thursday WOD 8/8/24

Thursday 8am and 530pm WOD – Open Gym 9am/530pm

THERE WILL BE WOD at 530pm not BOOTCAMP.

WOD

4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count

WOD

4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count

WOD

4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count

Comments Disabled| |