RECORD YOUR 24.2 OPEN SCORES. SEE YOU MONDAY!
Friday WOD 3/8/24
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press
STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press
STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press
Thursday WOD 3/7/24
Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
Back Squat 5×5 @70%
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row
STRENGTH
Back Squat 5×5 @70%
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row
STRENGTH
Back Squat 5×5 @70%
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row
Wednesday 3/6/24
Wednesday Schedule: 6am/8am/9am/530pm WOD
WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU
WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU
WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU
WOD
20 Rounds
2 Power Cleans (155/115) + 4 push Ups + 4 Box Step Ups
Rounds 1, 5, 9, 13, 17 – 5 Strict Pull-Ups
Rounds 2, 6, 10, 14, 18 – 4 T2B
Rounds 3, 7, 11, 15, 19 – 3 CTB
Rounds 4, 8, 12, 16, 20: – 2 BMU
Tuesday WOD 3/5/24
Tuesday schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
Monday WOD 3/4/24
Coach/Athlete Asa 24.1 Rx Female. She finished under 15 minutes!
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH
5×5 Deadlift @70% of 1RM
Then
5×10 Kettlebell Goblet Squats
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups
STRENGTH
5×5 Deadlift @70% of 1RM
Then
5×10 Kettlebell Goblet Squats
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups
STRENGTH
5×5 Deadlift @70% of 1RM
Then
5×10 Kettlebell Goblet Squats
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups