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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| |

Monday WOD 5/5/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8/9am WOD – 530pm WOD – 530pm SPIN

1015am Silver Sneakers

STRENGTH:

Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:

In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)

STRENGTH:

Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:

In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)

STRENGTH:

Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:

In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)

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Thursday WOD 5/1/25

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

STRENGTH:
Deadlifts: Build to a heavy 2 reps – look back at last Thursdays 3 Reps and know your 2 reps should be a little heavier.
 
WOD:
AMRAP in 12 Minutes
2 – 50 ft Shuttle Runs
1 Handstand Push Up (scale to L-seated presses)
4 – 50 ft Shuttle Runs
2 Handstand Push Ups
6 – 50 ft Shuttle Runs
3 HSPUs
…………..
Continue this pattern adding 2 shuttle runs and 1 HSPU each round.

STRENGTH:
Deadlifts: Build to a heavy 2 reps – look back at last Thursdays 3 Reps and know your 2 reps should be a little heavier.
 
WOD:
AMRAP in 12 Minutes
2 – 50 ft Shuttle Runs
1 Handstand Push Up (scale to L-seated presses)
4 – 50 ft Shuttle Runs
2 Handstand Push Ups
6 – 50 ft Shuttle Runs
3 HSPUs
…………..
Continue this pattern adding 2 shuttle runs and 1 HSPU each round.

STRENGTH:
Deadlifts: Build to a heavy 2 reps – look back at last Thursdays 3 Reps and know your 2 reps should be a little heavier.
 
WOD:
AMRAP in 12 Minutes
2 – 50 ft Shuttle Runs
1 Handstand Push Up (scale to L-seated presses)
4 – 50 ft Shuttle Runs
2 Handstand Push Ups
6 – 50 ft Shuttle Runs
3 HSPUs
…………..
Continue this pattern adding 2 shuttle runs and 1 HSPU each round.

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Wednesday WOD 4/30/25

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

Partner Workout
For Time
100 Calorie Row
80 KBS
60 Wallballs
40 Burpee Box Jump Overs
60 Wallballs
80 KBS
100 Calorie Row

Partner Workout
For Time
100 Calorie Row
80 KBS
60 Wallballs
40 Burpee Box Jump Overs
60 Wallballs
80 KBS
100 Calorie Row

Partner Workout
For Time
100 Calorie Row
80 KBS
60 Wallballs
40 Burpee Box Jump Overs
60 Wallballs
80 KBS
100 Calorie Row

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Tuesday WOD 4/29/25

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

STRENGTH:
Bench Press Set 5 Sets of 3 Reps build in load)
Dips 5 Sets of 10 Reps 
 
WOD:
2 Rounds for Time:
400 Meter Run
100 Meter Farmer Carry (53s/35s)
400 Meter Run
100 Meter Front Rack Carry (53s/35s)
400 Meter Run
100 Meter Overhead Carry (50 down with Rt Arm / 50 Back with Left Arm) (53/35) – Note only 1 KB for this one.

STRENGTH:
Bench Press Set 5 Sets of 3 Reps build in load)
Dips 5 Sets of 10 Reps 
 
WOD:
2 Rounds for Time:
400 Meter Run
100 Meter Farmer Carry (53s/35s)
400 Meter Run
100 Meter Front Rack Carry (53s/35s)
400 Meter Run
100 Meter Overhead Carry (50 down with Rt Arm / 50 Back with Left Arm) (53/35) – Note only 1 KB for this one.

STRENGTH:
Bench Press Set 5 Sets of 3 Reps build in load)
Dips 5 Sets of 10 Reps 
 
WOD:
2 Rounds for Time:
400 Meter Run
100 Meter Farmer Carry (53s/35s)
400 Meter Run
100 Meter Front Rack Carry (53s/35s)
400 Meter Run
100 Meter Overhead Carry (50 down with Rt Arm / 50 Back with Left Arm) (53/35) – Note only 1 KB for this one.

Comments Disabled| |