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Thursday WOD 5/9/24

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

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
20 Calories Assault Bike or 40 Calories Row
20 Burpees
20 SA DB Snatches (50s/35s)
200 Meter Run

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
20 Calories Assault Bike or 40 Calories Row
20 Burpees
20 SA DB Snatches (50s/35s)
200 Meter Run

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
20 Calories Assault Bike or 40 Calories Row
20 Burpees
20 SA DB Snatches (50s/35s)
200 Meter Run

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Wednesday WOD 5/8/24

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

STRENGTH
4 rounds:
10 GHD Sit-Ups or 15 V-Ups
10 Barbell Glute Bridges
200 Meter Farmer Carry
*Rest 2 minutes b/t rounds
WOD

5 sets: (1:1)
12/10 Calorie Row
10 Wallballs
12/10 Calorie Row
10 Box Jumps

STRENGTH
4 rounds:
10 GHD Sit-Ups or 15 V-Ups
10 Barbell Glute Bridges
200 Meter Farmer Carry
*Rest 2 minutes b/t rounds
WOD

5 sets: (1:1)
12/10 Calorie Row
10 Wallballs
12/10 Calorie Row
10 Box Jumps

STRENGTH
4 rounds:
10 GHD Sit-Ups or 15 V-Ups
10 Barbell Glute Bridges
200 Meter Farmer Carry
*Rest 2 minutes b/t rounds
WOD

5 sets: (1:1)
12/10 Calorie Row
10 Wallballs
12/10 Calorie Row
10 Box Jumps

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Tuesday WOD 5/7/24

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

HAPPY BIRTHDAY COLONEL NEILON

STRENGTH
4 Sets of 10 Reps Each Leg
Bulgarian Split Squats
Tempo 30X1 10 per leg
Rest 45 Seconds between sides
Rest 90 Seconds between sets
Start with bodyweight only and build in load over each set
WOD
“Annie Got Wrecked”
100 Double Unders, 50 Abmat Sit Ups, 200m Run
80 Double Unders, 40 Abmat Sit Ups, 200m Run
60 Double Unders, 30 Abmat Sit Ups, 200m Run
40 Double Unders, 20 Abmat Sit Ups, 200m Run
20 Double Unders, 10 Abmat Sit Ups, 200m Run

STRENGTH
4 Sets of 10 Reps Each Leg
Bulgarian Split Squats
Tempo 30X1 10 per leg
Rest 45 Seconds between sides
Rest 90 Seconds between sets
Start with bodyweight only and build in load over each set
WOD
“Annie Got Wrecked”
100 Double Unders, 50 Abmat Sit Ups, 200m Run
80 Double Unders, 40 Abmat Sit Ups, 200m Run
60 Double Unders, 30 Abmat Sit Ups, 200m Run
40 Double Unders, 20 Abmat Sit Ups, 200m Run
20 Double Unders, 10 Abmat Sit Ups, 200m Run

STRENGTH
4 Sets of 10 Reps Each Leg
Bulgarian Split Squats
Tempo 30X1 10 per leg
Rest 45 Seconds between sides
Rest 90 Seconds between sets
Start with bodyweight only and build in load over each set
WOD
“Annie Got Wrecked”
100 Double Unders, 50 Abmat Sit Ups, 200m Run
80 Double Unders, 40 Abmat Sit Ups, 200m Run
60 Double Unders, 30 Abmat Sit Ups, 200m Run
40 Double Unders, 20 Abmat Sit Ups, 200m Run
20 Double Unders, 10 Abmat Sit Ups, 200m Run

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Monday WOD 5/6/24

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

STRENGTH

Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters

STRENGTH

Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters

STRENGTH

Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters

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Friday Workout 5/3/24

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

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

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Thursday WOD 5/2/24

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

Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
straight into 100 ab mat sit ups – sit ups not tabata
Power Snatch 3×1
Every 1:00 (5:00)
5 Power Snatch 50%
Rest 1 min
Every 1:00 (5:00)
3 Power Snatch 60%
Rest 1 min
Every 30 sec (5:00)
1 Power Snatch 70%

Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
straight into 100 ab mat sit ups – sit ups not tabata
Power Snatch 3×1
Every 1:00 (5:00)
5 Power Snatch 50%
Rest 1 min
Every 1:00 (5:00)
3 Power Snatch 60%
Rest 1 min
Every 30 sec (5:00)
1 Power Snatch 70%

Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
straight into 100 ab mat sit ups – sit ups not tabata
Power Snatch 3×1
Every 1:00 (5:00)
5 Power Snatch 50%
Rest 1 min
Every 1:00 (5:00)
3 Power Snatch 60%
Rest 1 min
Every 30 sec (5:00)
1 Power Snatch 70%

Comments Disabled| |