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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

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Wednesday WOD 8/7/24

 

 

Screenshot

As of now we plan to be open for 6am WOD – 7am Bootcamp and 8am WOD.

We will close the gym at 9am for the remainder of the day. Stay tuned for Thursday.

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

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Tuesday WOD 8/6/24

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

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

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Monday WOD 8/5/24

Monday Schedule: 6am/8am/9am/530pm WOD – 7am BOOTCAMP – 530pm SPIN

STRENGTH
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
30/24 Calorie Row
20 Power Cleans (155/105)
30/24 Calorie Row
15 Front Squats (155/105)
30/24 Calorie Row
10 Squat Cleans (155/105)

STRENGTH
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
30/24 Calorie Row
20 Power Cleans (155/105)
30/24 Calorie Row
15 Front Squats (155/105)
30/24 Calorie Row
10 Squat Cleans (155/105)

STRENGTH
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
30/24 Calorie Row
20 Power Cleans (155/105)
30/24 Calorie Row
15 Front Squats (155/105)
30/24 Calorie Row
10 Squat Cleans (155/105)

Announced On Site

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Friday WOD 8/2/24

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

STRENGTH
Squat Snatch
EMOM x 10
Sets 1-5: 2 Reps @70-80%
Sets 6-10: 1 Rep @83%+
WOD
4 Sets for Reps
(1:30 on/1:30 off)
15 OHS (135/95)
Max T2B remaining time

STRENGTH
Squat Snatch
EMOM x 10
Sets 1-5: 2 Reps @70-80%
Sets 6-10: 1 Rep @83%+
WOD
4 Sets for Reps
(1:30 on/1:30 off)
15 OHS (135/95)
Max T2B remaining time

STRENGTH
Squat Snatch
EMOM x 10
Sets 1-5: 2 Reps @70-80%
Sets 6-10: 1 Rep @83%+
WOD
4 Sets for Reps
(1:30 on/1:30 off)
15 OHS (135/95)
Max T2B remaining time

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Thursday WOD 8/1/24

STRENGTH
Back Squats are for the below Metcon
Set 1: 12 reps @ 60%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 70%
Set 4: 6 reps @ 75%
Set 5: 4 reps @ 80%
WOD
EMOM x 20
Min 1: Back Squats *above*
Min 2: 8 Strict Pull-ups
Min 3: 6/6 Weighted Step Ups light/moderate
Min 4: Rest

STRENGTH
Back Squats are for the below Metcon
Set 1: 12 reps @ 60%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 70%
Set 4: 6 reps @ 75%
Set 5: 4 reps @ 80%
WOD
EMOM x 20
Min 1: Back Squats *above*
Min 2: 8 Strict Pull-ups
Min 3: 6/6 Weighted Step Ups light/moderate
Min 4: Rest

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