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Wednesday WOD 5/14/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD

Partner WOD
25 Minute AMRAP with Partner
30 Calorie Row
40 SA DB Snatches (50/35)
30 Calorie Row
40 Wall Balls
30 Calorie Row
40 DB Lunges

Partner WOD
25 Minute AMRAP with Partner
30 Calorie Row
40 SA DB Snatches (50/35)
30 Calorie Row
40 Wall Balls
30 Calorie Row
40 DB Lunges

Partner WOD
25 Minute AMRAP with Partner
30 Calorie Row
40 SA DB Snatches (50/35)
30 Calorie Row
40 Wall Balls
30 Calorie Row
40 DB Lunges

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Tuesday WOD 5/13/25

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

STRENGTH
Push Press 5 Sets of 3 Reps Build In Load
(compare to last Monday)
WOD
For Time:
6 Minute Hang Hold (cumulative)
Each time you drop from the bar you perform
800 Meter Run
20 Push Ups

STRENGTH
Push Press 5 Sets of 3 Reps Build In Load
(compare to last Monday)
WOD
For Time:
6 Minute Hang Hold (cumulative)
Each time you drop from the bar you perform
800 Meter Run
20 Push Ups

STRENGTH
Push Press 5 Sets of 3 Reps Build In Load
(compare to last Monday)
WOD
For Time:
6 Minute Hang Hold (cumulative)
Each time you drop from the bar you perform
800 Meter Run
20 Push Ups

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Friday WOD 05/08

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – CLOSED IN THE PM

STRENGTH
Front Squats (5 Sets of 3 Reps build in Load) 
Look at 4/28/25 numbers
 
WOD
Partner WOD 3 Minutes in Each Station
S1: 15 Wallballs (YGIG)
S2: 12 SA DB Snatches (YGIG)
S3: 100M Row (YGIG)
S4: RUN (BOTH)
S5: Rest 3 Minutes
2 Rounds

STRENGTH
Front Squats (5 Sets of 3 Reps build in Load) 
Look at 4/28/25 numbers
 
WOD
Partner WOD 3 Minutes in Each Station
S1: 15 Wallballs (YGIG)
S2: 12 SA DB Snatches (YGIG)
S3: 100M Row (YGIG)
S4: RUN (BOTH)
S5: Rest 3 Minutes
2 Rounds

STRENGTH
Front Squats (5 Sets of 3 Reps build in Load) 
Look at 4/28/25 numbers
 
WOD
Partner WOD 3 Minutes in Each Station
S1: 15 Wallballs (YGIG)
S2: 12 SA DB Snatches (YGIG)
S3: 100M Row (YGIG)
S4: RUN (BOTH)
S5: Rest 3 Minutes
2 Rounds

 

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Thursday 5/8/25 WOD

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Strength

STRENGTH
Deadlifts – Build to Heavy 2 Reps (look back to last Thursday)
WOD Murph Prep (use weighted vest you plan to use on that day)
800 Meter Run
5 Rounds of Cindy
Cindy = 5 Pull Ups – 10 Push Ups – 15 Air Squats
800 Meter Run

STRENGTH
Deadlifts – Build to Heavy 2 Reps (look back to last Thursday)
WOD Murph Prep (use weighted vest you plan to use on that day)
800 Meter Run
5 Rounds of Cindy
Cindy = 5 Pull Ups – 10 Push Ups – 15 Air Squats
800 Meter Run

STRENGTH
Deadlifts – Build to Heavy 2 Reps (look back to last Thursday)
WOD Murph Prep (use weighted vest you plan to use on that day)
800 Meter Run
5 Rounds of Cindy
Cindy = 5 Pull Ups – 10 Push Ups – 15 Air Squats
800 Meter Run

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Wednesday WOD 5/7/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD

To scale work with a partner
2 Min Cardio Option Run Row or Bike
50 Wall Balls
50 Lunges
50 Burpees
4 Min Cardio Option Run Row or Bike
40 Wall Balls
40 Lunges
40 Burpees
6 Min Cardio Option Run Row or Bike
30 Wall Balls
30 Lunges
30 Burpees
8 Min Cardio Option Run Row or Bike
20 Wall Balls
20 Lunges
20 Burpees
10 Min Cardio Option Run Row or Bike
10 Wall Balls
10 Lunges
10 Burpees

To scale work with a partner
2 Min Cardio Option Run Row or Bike
50 Wall Balls
50 Lunges
50 Burpees
4 Min Cardio Option Run Row or Bike
40 Wall Balls
40 Lunges
40 Burpees
6 Min Cardio Option Run Row or Bike
30 Wall Balls
30 Lunges
30 Burpees
8 Min Cardio Option Run Row or Bike
20 Wall Balls
20 Lunges
20 Burpees
10 Min Cardio Option Run Row or Bike
10 Wall Balls
10 Lunges
10 Burpees

To scale work with a partner
2 Min Cardio Option Run Row or Bike
50 Wall Balls
50 Lunges
50 Burpees
4 Min Cardio Option Run Row or Bike
40 Wall Balls
40 Lunges
40 Burpees
6 Min Cardio Option Run Row or Bike
30 Wall Balls
30 Lunges
30 Burpees
8 Min Cardio Option Run Row or Bike
20 Wall Balls
20 Lunges
20 Burpees
10 Min Cardio Option Run Row or Bike
10 Wall Balls
10 Lunges
10 Burpees

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Tuesday WOD 5/6/25

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

STRENGTH
Push Press 5 Sets of 3 Reps Build in Load
WOD
AMRAP in 15 MInutes:
100 Meter Run
5 Man Makers
10 Toes to Bar

STRENGTH
Push Press 5 Sets of 3 Reps Build in Load
WOD
AMRAP in 15 MInutes:
100 Meter Run
5 Man Makers
10 Toes to Bar

STRENGTH
Push Press 5 Sets of 3 Reps Build in Load
WOD
AMRAP in 15 MInutes:
100 Meter Run
5 Man Makers
10 Toes to Bar

Comments Disabled| |