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Thursday WOD 2/8/24

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

STRENGTH
Row 150m/100m + Bench Press 5×5
5 Bench Press x 5 sets @70% of Heavy Single
* Complete a set on the 3 minutes *
Each set starts with 150m/100m Row into 5 Bench Press
WOD
3 Rounds
15 Strict Pull-Ups
30 Kettlebell Swings (53/35)
30 Push Ups

STRENGTH
Row 150m/100m + Bench Press 5×5
5 Bench Press x 5 sets @70% of Heavy Single
* Complete a set on the 3 minutes *
Each set starts with 150m/100m Row into 5 Bench Press
WOD
3 Rounds
15 Strict Pull-Ups
30 Kettlebell Swings (53/35)
30 Push Ups

STRENGTH
Row 150m/100m + Bench Press 5×5
5 Bench Press x 5 sets @70% of Heavy Single
* Complete a set on the 3 minutes *
Each set starts with 150m/100m Row into 5 Bench Press
WOD
3 Rounds
15 Strict Pull-Ups
30 Kettlebell Swings (53/35)
30 Push Ups

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Wednesday WOD 2/7/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

STRENGTH
Back Squat 5×5 70%
Then…
Zombie Front Squat for load:
EMOM 1 min
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 75%

STRENGTH
Back Squat 5×5 70%
Then…
Zombie Front Squat for load:
EMOM 1 min
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 75%

STRENGTH
Back Squat 5×5 70%
Then…
Zombie Front Squat for load:
EMOM 1 min
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 75%

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Tuesday WOD 2/6/24

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

STRENGTH
Snatch Deadlift 70% 6×5 Final Set 5 second decent
WOD
4 Sets
3:00 AMRAP
200/150m Row
12 Box Jump Overs (20) low box
Max Thrusters (95/65)
-rest 2:00 between sets-

STRENGTH
Snatch Deadlift 70% 6×5 Final Set 5 second decent
WOD
4 Sets
3:00 AMRAP
200/150m Row
12 Box Jump Overs (20) low box
Max Thrusters (95/65)
-rest 2:00 between sets-

STRENGTH
Snatch Deadlift 70% 6×5 Final Set 5 second decent
WOD
4 Sets
3:00 AMRAP
200/150m Row
12 Box Jump Overs (20) low box
Max Thrusters (95/65)
-rest 2:00 between sets-

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Monday WOD 2/5/24

Monday Schedule; 6am/8am/9am/530pm WOD – SPIN 530pm

STRENGTH
EMOM 10min

5 Power Clean and Push Jerks (choose weight that can be cycled
Then….
Power Clean and Jerk 2-2-1-1
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)

STRENGTH
EMOM 10min

5 Power Clean and Push Jerks (choose weight that can be cycled
Then….
Power Clean and Jerk 2-2-1-1
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)

STRENGTH
EMOM 10min

5 Power Clean and Push Jerks (choose weight that can be cycled
Then….
Power Clean and Jerk 2-2-1-1
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)

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Friday WOD 2/2/24

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

STRENGTH
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
+ 10 SA KB High Pull/each arm.
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely

STRENGTH
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
+ 10 SA KB High Pull/each arm.
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely

STRENGTH
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
+ 10 SA KB High Pull/each arm.
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely

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Thursday WOD 2/1/24

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

SKILL WORK
3 Rounds
6 Each Side (L/R) Box Jumps
Building in height if you want to challenge yourself
Rest 1 min between sets
WOD
20-18-16-14-12-10-8-6-4-2 Cal Row
Run to the grate and back in between rounds
ACCESSORY WORK
4 Rounds
10 BB Curls
20 Banded Triceps Extensions + 20 lateral shoulder raises with small DB
-Rest 1 min b/t rounds-

SKILL WORK
3 Rounds
6 Each Side (L/R) Box Jumps
Building in height if you want to challenge yourself
Rest 1 min between sets
WOD
20-18-16-14-12-10-8-6-4-2 Cal Row
Run to the grate and back in between rounds
ACCESSORY WORK
4 Rounds
10 BB Curls
20 Banded Triceps Extensions + 20 lateral shoulder raises with small DB
-Rest 1 min b/t rounds-

SKILL WORK
3 Rounds
6 Each Side (L/R) Box Jumps
Building in height if you want to challenge yourself
Rest 1 min between sets
WOD
20-18-16-14-12-10-8-6-4-2 Cal Row
Run to the grate and back in between rounds
ACCESSORY WORK
4 Rounds
10 BB Curls
20 Banded Triceps Extensions + 20 lateral shoulder raises with small DB
-Rest 1 min b/t rounds-

Comments Disabled| |