Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength
Bench Press
Establish 1-rep max
WOD
For time
60 Wall Balls 20/14
60 Burpee Box Jump-Over 24/20
60 Handstand Push-ups
Strength
Bench Press
Establish 1-rep max
WOD
For time
60 Wall Balls 20/14
60 Burpee Box Jump-Over 24/20
60 Handstand Push-ups
Strength
Bench Press
Establish 1-rep max
WOD
For time
60 Wall Balls 20/14
60 Burpee Box Jump-Over 24/20
60 Handstand Push-ups
Thursday Schedule: Open Gym 8-10 and Open Gym 5-630
Strength
Clean Complex
Ever 90 seconds for 12 minutes (8 rounds)
1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
WOD
25 deadlift 155/105; Rx+ 185/125
50 toes-to-bar
25 power cleans 155/105; Rx+ 185/125
50 cal row
Strength
Clean Complex
Ever 90 seconds for 12 minutes (8 rounds)
1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
WOD
25 deadlift 155/105; Rx+ 185/125
50 toes-to-bar
25 power cleans 155/105; Rx+ 185/125
50 cal row
Strength
Clean Complex
Ever 90 seconds for 12 minutes (8 rounds)
1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
WOD
25 deadlift 155/105; Rx+ 185/125
50 toes-to-bar
25 power cleans 155/105; Rx+ 185/125
50 cal row
Please sign up for Thursday Open Gym if you plan to attend.
We will be closed on Tuesday and Wednesday.
We will reopen at 8am on Thursday for Open Gym 8-10.
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
NO BOOTCAMP TODAY
CLOSED TUESDAY AND WEDNESDAY.
NO 6am on Thursday. Thursday will be OPEN GYM from 8-10 and from 5-630
Strength
Back Squat
Establish 1-rep max
Strength
Back Squat
Establish 1-rep max
Strength
Back Squat
Establish 1-rep max
ONE WOD ON SATURDAY – 830AM SPIN @7am
TWELVE DAYS OF CHRISTMAS:
On the 1st day of Christmas I did 1 Pull Up
On the 2nd day of Christmas I did 1 Pull up and 2 Push Ups
On the 3rd day of Christmas I did 1 Pull up, 2 Push Ups and 3 Hang Power Cleans
Show Up Tomorrow for the rest of the story!!!
TWELVE DAYS OF CHRISTMAS:
On the 1st day of Christmas I did 1 Pull Up
On the 2nd day of Christmas I did 1 Pull up and 2 Push Ups
On the 3rd day of Christmas I did 1 Pull up, 2 Push Ups and 3 Hang Power Cleans
Show Up Tomorrow for the rest of the story!!!
TWELVE DAYS OF CHRISTMAS:
On the 1st day of Christmas I did 1 Pull Up
On the 2nd day of Christmas I did 1 Pull up and 2 Push Ups
On the 3rd day of Christmas I did 1 Pull up, 2 Push Ups and 3 Hang Power Cleans
Show Up Tomorrow for the rest of the story!!!
Friday Schedule 6am/8am/9am WOD – Open Gym 430pm
Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70
Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70
Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70