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Wednesday WOD 1/31/24

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

STRENGTH
Bench press 5×5 @70% of 1RM
WOD
Partner Workout: Each Partner performs 2 rounds all reps of each movement before moving to the next but it can be broken up.
2 rounds
8 Bar Facing Burpees
10 Power Cleans (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
8 Power Snatches (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
6 Thrusters (135/95)
Rest 3 min

STRENGTH
Bench press 5×5 @70% of 1RM
WOD
Partner Workout: Each Partner performs 2 rounds all reps of each movement before moving to the next but it can be broken up.
2 rounds
8 Bar Facing Burpees
10 Power Cleans (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
8 Power Snatches (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
6 Thrusters (135/95)
Rest 3 min

STRENGTH
Bench press 5×5 @70% of 1RM
WOD
Partner Workout: Each Partner performs 2 rounds all reps of each movement before moving to the next but it can be broken up.
2 rounds
8 Bar Facing Burpees
10 Power Cleans (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
8 Power Snatches (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
6 Thrusters (135/95)
Rest 3 min

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Tuesday WOD 1/30/24

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

STRENGTH
6 Rounds 1 min on/ 1 min off Max Wall Balls
If you break finish the minute with Push-Ups
WOD
4 Rounds of 3 Min
50 Single Unders – Everyone does Single Unders
50’ Double DB Overhead Walking Lunge
Bear Crawl 50’
How much rest you get is how fast you finish

STRENGTH
6 Rounds 1 min on/ 1 min off Max Wall Balls
If you break finish the minute with Push-Ups
WOD
4 Rounds of 3 Min
50 Single Unders – Everyone does Single Unders
50’ Double DB Overhead Walking Lunge
Bear Crawl 50’
How much rest you get is how fast you finish

STRENGTH
6 Rounds 1 min on/ 1 min off Max Wall Balls
If you break finish the minute with Push-Ups
WOD
4 Rounds of 3 Min
50 Single Unders – Everyone does Single Unders
50’ Double DB Overhead Walking Lunge
Bear Crawl 50’
How much rest you get is how fast you finish

Comments Disabled| |

Monday WOD 1/29/24

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

STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press

STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press

STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press

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Friday WOD 1/26/24

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

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min
THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min
THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min
THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

Comments Disabled| |

Thursday WOD 1/25/24

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

STRENGTH
10 min EMOM x 5 reps Power Snatch
Use light weight that can be cycled smoothly 5 touch n go reps.

WOD
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs 25 feet down and 25 feet back = 1 rep
Ab mat sit-ups

PUMP
4 Rounds
12 Resistance Band Chest Fly
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-

STRENGTH
10 min EMOM x 5 reps Power Snatch
Use light weight that can be cycled smoothly 5 touch n go reps.

WOD
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs 25 feet down and 25 feet back = 1 rep
Ab mat sit-ups

PUMP
4 Rounds
12 Resistance Band Chest Fly
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-

STRENGTH
10 min EMOM x 5 reps Power Snatch
Use light weight that can be cycled smoothly 5 touch n go reps.

WOD
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs 25 feet down and 25 feet back = 1 rep
Ab mat sit-ups

PUMP
4 Rounds
12 Resistance Band Chest Fly
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-

Comments Disabled| |

Wednesday WOD 1/24/24

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

STRENGTH
Bench press 5×5 @65% of 1RM
WOD
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

STRENGTH
Bench press 5×5 @65% of 1RM
WOD
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

STRENGTH
Bench press 5×5 @65% of 1RM
WOD
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

Comments Disabled| |