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Monday WOD 3/9/26

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN and Open Gym

Strength

  • Strict Press – 6×4
  • Superset:
    • Pull-Ups or Lat Pulldown – 4×8-10
    • DB Floor Press – 3×10

Conditioning – 26.2

For Time (15 Min Time Cap)

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 PULL-UPS

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 CHEST-TO-BAR PULL-UPS

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 RING MUSCLE-UPS

WOMEN: 35# MEN: 50#

Strength

  • Strict Press – 6×4
  • Superset:
    • Pull-Ups or Lat Pulldown – 4×8-10
    • DB Floor Press – 3×10

Conditioning – 26.2

For Time (15 Min Time Cap)

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 PULL-UPS

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 CHEST-TO-BAR PULL-UPS

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 RING MUSCLE-UPS

WOMEN: 35# MEN: 50#

Strength

  • Strict Press – 6×4
  • Superset:
    • Pull-Ups or Lat Pulldown – 4×8-10
    • DB Floor Press – 3×10

Conditioning – 26.2

For Time (15 Min Time Cap)

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 PULL-UPS

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 CHEST-TO-BAR PULL-UPS

80-FT OVERHEAD WALKING LUNGES

20 DB SNATCHES

20 RING MUSCLE-UPS

WOMEN: 35# MEN: 50#

Comments Disabled| |

Friday WOD 3/6/26

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Strength Skill

  • Hang Power Clean + Push Jerk – 6×2+1

Partner AMRAP (14 min)

Partner A works while B holds plank. Switch as needed:

  • 10 Power Cleans (moderate)
  • 15 Med Ball Slams
  • 200m Run

Strength Skill

  • Hang Power Clean + Push Jerk – 6×2+1

Partner AMRAP (14 min)

Partner A works while B holds plank. Switch as needed:

  • 10 Power Cleans (moderate)
  • 15 Med Ball Slams
  • 200m Run

Strength Skill

  • Hang Power Clean + Push Jerk – 6×2+1

Partner AMRAP (14 min)

Partner A works while B holds plank. Switch as needed:

  • 10 Power Cleans (moderate)
  • 15 Med Ball Slams
  • 200m Run

Comments Disabled| |

Thursday WOD 3/4/26

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES

 

Strength

  • Deadlift – 5×4
  • Superset:
    • DB Lunge Steps – 3×10/side
    • Hollow Holds – 3×30–40 sec

Conditioning – Carry Complex (12 min)

4–5 Rounds:

  • Heavy Farmer Carry – 60 ft
  • 15 V-Ups
  • 12 Push Ups

Strength

  • Deadlift – 5×4
  • Superset:
    • DB Lunge Steps – 3×10/side
    • Hollow Holds – 3×30–40 sec

Conditioning – Carry Complex (12 min)

4–5 Rounds:

  • Heavy Farmer Carry – 60 ft
  • 15 V-Ups
  • 12 Push Ups

Strength

  • Deadlift – 5×4
  • Superset:
    • DB Lunge Steps – 3×10/side
    • Hollow Holds – 3×30–40 sec

Conditioning – Carry Complex (12 min)

4–5 Rounds:

  • Heavy Farmer Carry – 60 ft
  • 15 V-Ups
  • 12 Push Ups

Comments Disabled| |

Wednesday WOD 3/4/26

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

AMRAP in 10 minutes: Teams of 4

Part A:

2 Athletes:

Max Calorie Row – one rower at a time (other partner is resting)

Part B:

2 Athletes:

20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)

12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)

After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.

Continue switching until 10 minutes expires.

Two Scores = Total Calories and Total Reps.

Skill Work

Barbell Snatches (this is optional)

If you do not want to work on Snatches feel free to do accesory work of choice,

The coach will work with athletes on snatch technique.

AMRAP in 10 minutes: Teams of 4

Part A:

2 Athletes:

Max Calorie Row – one rower at a time (other partner is resting)

Part B:

2 Athletes:

20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)

12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)

After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.

Continue switching until 10 minutes expires.

Two Scores = Total Calories and Total Reps.

Skill Work

Barbell Snatches (this is optional)

If you do not want to work on Snatches feel free to do accesory work of choice,

The coach will work with athletes on snatch technique.

AMRAP in 10 minutes: Teams of 4

Part A:

2 Athletes:

Max Calorie Row – one rower at a time (other partner is resting)

Part B:

2 Athletes:

20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)

12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)

After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.

Continue switching until 10 minutes expires.

Two Scores = Total Calories and Total Reps.

Skill Work

Barbell Snatches (this is optional)

If you do not want to work on Snatches feel free to do accesory work of choice,

The coach will work with athletes on snatch technique.

Comments Disabled| |

Tuesday WOD 3/3/26

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

Strength

 

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Lat Pulldown – 4×8–10
    • DB Bench Press – 3×10

For Time (16 min cap)

  • 800m Row or Run
  • 40 KB Swings
  • 30 Goblet Squats
  • 20 Burpees
  • 400m Row or Run

Long, steady push. Break smart.

Strength

 

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Lat Pulldown – 4×8–10
    • DB Bench Press – 3×10

For Time (16 min cap)

  • 800m Run or Row
  • 40 KB Swings
  • 30 Goblet Squats
  • 20 Burpees
  • 400m Run or Row

Long, steady push. Break smart.

Strength

 

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Lat Pulldown – 4×8–10
    • DB Bench Press – 3×10

For Time (16 min cap)

  • 800m Run or Row
  • 40 KB Swings
  • 30 Goblet Squats
  • 20 Burpees
  • 400m Run or Row

Long, steady push. Break smart.

Comments Disabled| |

Monday WOD 3/2/26

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

Strength

  • Strength

     

    • Front Squat – 5×5 @ ~75%

Conditioning – Wave Intervals (10 min)

20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)

 

Learn pacing shifts — not just one pace (varied).

FINISHER: 12 Minute Time Cap

20 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

40 Wall-Balls

18 Wall-Ball Box Step-Overs

66 Wall-Balls

18 Wall-Ball Box Step-Overs

40 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

20 Wall-Balls

Strength

  • Strength

     

    • Front Squat – 5×5 @ ~75%

Conditioning – Wave Intervals (10 min)

20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)

 

Learn pacing shifts — not just one pace (varied).

FINISHER: 12 Minute Time Cap

20 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

40 Wall-Balls

18 Wall-Ball Box Step-Overs

66 Wall-Balls

18 Wall-Ball Box Step-Overs

40 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

20 Wall-Balls

Strength

  • Strength

     

    • Front Squat – 5×5 @ ~75%

Conditioning – Wave Intervals (10 min)

20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)

 

Learn pacing shifts — not just one pace (varied).

FINISHER: 12 Minute Time Cap

20 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

40 Wall-Balls

18 Wall-Ball Box Step-Overs

66 Wall-Balls

18 Wall-Ball Box Step-Overs

40 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

20 Wall-Balls

Comments Disabled| |