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Saturday WOD 3/23/24

Saturday WOD 8:30am – SPIN 7am

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

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Friday WOD 3/22/24

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

STRENGTH
4 Rounds
12 Ring Y Raise
10 Standing KB Crush Grip French Press
-Rest 1 min between rounds-
WOD
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees

STRENGTH
4 Rounds
12 Ring Y Raise
10 Standing KB Crush Grip French Press
-Rest 1 min between rounds-
WOD
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees

STRENGTH
4 Rounds
12 Ring Y Raise
10 Standing KB Crush Grip French Press
-Rest 1 min between rounds-
WOD
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees

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Thursday 3/21/24

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

 

STRENGTH
4 Rounds
12 GHD Hip Extensions
15 Seated Dumbbell Calf Raise
WOD
For Time:
150 Air Squats
800 Meter Run
150 Air Squats

STRENGTH
4 Rounds
12 GHD Hip Extensions
15 Seated Dumbbell Calf Raise
WOD
For Time:
150 Air Squats
800 Meter Run
150 Air Squats

STRENGTH
4 Rounds
12 GHD Hip Extensions
15 Seated Dumbbell Calf Raise
WOD
For Time:
150 Air Squats
800 Meter Run
150 Air Squats

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Wednesday 3/20/24

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

STRENGTH
Bench Press EMOM 5×5 60% of 1RM
WOD
35-30-25-20-15
Calorie Row
Dumbbell Bench Press (2×50/2×35)
5 Min rest after the WOD: 5 Total Sprints “ALL OUT” 100m Rest 2min in between sets

STRENGTH
Bench Press EMOM 5×5 60% of 1RM
WOD
35-30-25-20-15
Calorie Row
Dumbbell Bench Press (2×50/2×35)
5 Min rest after the WOD: 5 Total Sprints “ALL OUT” 100m Rest 2min in between sets

STRENGTH
Bench Press EMOM 5×5 60% of 1RM
WOD
35-30-25-20-15
Calorie Row
Dumbbell Bench Press (2×50/2×35)
5 Min rest after the WOD: 5 Total Sprints “ALL OUT” 100m Rest 2min in between sets

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Tuesday WOD 3/19/24

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

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

Comments Disabled| |

Monday WOD 3/18/24

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

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

Comments Disabled| |