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Tuesday WOD 2/18/25

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

STRENGTH
4 Rounds of –
Bulgarian Split Squats (8 Right/8 Left) – add dumbbells if you can
10 Elevated Sumo DB Squats (single dumbbell – Set up feet wide stance on 35/45# plates this allows for further distance to touch the ground)
Rest 90 Sec between sets (build in weight if you can)
WOD
AMRAP in 12
10 Shuttle Runs (25 Feet Apart) Down and Back is 1
20 Toes to Bar or V-Ups
10 DB Bench Press or Floor Press (70/50)

STRENGTH
4 Rounds of –
Bulgarian Split Squats (8 Right/8 Left) – add dumbbells if you can
10 Elevated Sumo DB Squats (single dumbbell – Set up feet wide stance on 35/45# plates this allows for further distance to touch the ground)
Rest 90 Sec between sets (build in weight if you can)
WOD
AMRAP in 12
10 Shuttle Runs (25 Feet Apart) Down and Back is 1
20 Toes to Bar or V-Ups
10 DB Bench Press or Floor Press (70/50)

STRENGTH
4 Rounds of –
Bulgarian Split Squats (8 Right/8 Left) – add dumbbells if you can
10 Elevated Sumo DB Squats (single dumbbell – Set up feet wide stance on 35/45# plates this allows for further distance to touch the ground)
Rest 90 Sec between sets (build in weight if you can)
WOD
AMRAP in 12
10 Shuttle Runs (25 Feet Apart) Down and Back is 1
20 Toes to Bar or V-Ups
10 DB Bench Press or Floor Press (70/50)

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Monday WOD 2/17/25

MONDAY SCHEDULE: 6am WOD, 7am BOOTCAMP, 8am WOD, 9am WOD, 530pm WOD, 530pm SPIN

SIGN UP FOR CLASS – THERE IS A CLASS CAPACITY LIMIT!!!

STRENGTH
Push Press 5 Sets of 5 Reps (build in load)
Go up 20% from where you were last week.
15 Minute Clock (share racks)
WOD
400 Meter Run
40 Wallballs
400 Meter Run
40 Burpees
400 Meter Run
40 Goblet Walking Lunges (R+L=2)
400 Meter Run
40 Goblet Squats

STRENGTH
Push Press 5 Sets of 5 Reps (build in load)
Go up 20% from where you were last week.
15 Minute Clock (share racks)
WOD
400 Meter Run
40 Wallballs
400 Meter Run
40 Burpees
400 Meter Run
40 Goblet Walking Lunges (R+L=2)
400 Meter Run
40 Goblet Squats

STRENGTH
Push Press 5 Sets of 5 Reps (build in load)
Go up 20% from where you were last week.
15 Minute Clock (share racks)
WOD
400 Meter Run
40 Wallballs
400 Meter Run
40 Burpees
400 Meter Run
40 Goblet Walking Lunges (R+L=2)
400 Meter Run
40 Goblet Squats

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Friday WOD 2/14/25

HAPPY VALENTINES DAY

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

Heartbreaker/Dream Maker
2 Wallballs – Partner 1
2 Synchro Burpees
2 Wallballs – Partner 2
2 Synchro Burpees
4 Wallballs Partner 1
4 Synchro Burpees
4 Wallballs Partner 2
4 Synchro Burpees
Keep going up by 2 reps for 10 Min:
Rest 5 Minutes
Partner A Max Row Cals
Partner B Run 400 Meters
Switch every time the running partner returns
Max Cals in 10 Minutes

Heartbreaker/Dream Maker
2 Wallballs – Partner 1
2 Synchro Burpees
2 Wallballs – Partner 2
2 Synchro Burpees
4 Wallballs Partner 1
4 Synchro Burpees
4 Wallballs Partner 2
4 Synchro Burpees
Keep going up by 2 reps for 10 Min:
Rest 5 Minutes
Partner A Max Row Cals
Partner B Run 400 Meters
Switch every time the running partner returns
Max Cals in 10 Minutes

Heartbreaker/Dream Maker
2 Wallballs – Partner 1
2 Synchro Burpees
2 Wallballs – Partner 2
2 Synchro Burpees
4 Wallballs Partner 1
4 Synchro Burpees
4 Wallballs Partner 2
4 Synchro Burpees
Keep going up by 2 reps for 10 Min:
Rest 5 Minutes
Partner A Max Row Cals
Partner B Run 400 Meters
Switch every time the running partner returns
Max Cals in 10 Minutes

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Thursday WOD 2/13/25

Screenshot

Thursday Schedule: 6am WOD – 8am WOD – 9am OPEN GYM – 530pm STRENGTH CLASS

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

STRENGTH
Front Squat Complex: E2MOM for 20 Minutes (10 Rounds)
Squat (hold 3 second pause bottom, double bounce, then up and down for full squat) Build in Load
WOD
AMRAP in 20:
CINDY
5 Pull Ups
10 Push Ups
15 Air Squats

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Wednesday WOD 2/12/25

Wednesday Schedule: 6amWOD – 7am BOOT CAMP – 8am WOD – 9am WOD – 530pm WOD

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

TEAMS OF 2:
1000 Meter Row (partitioned)
50 Sit Ups Each 1 Person Working at a time
800 Meter Row (partitioned)
40 DB Push Press Each 1 Person Working at a time
600 Meter Row (partitioned)
30 DB Cleans Each 1 Person Working at a time
400 Meter Row (partitioned)
20 DB Renegade Rows (R+L=1) 1 Person Working at a time
200 Meter Row (partitioned)
10 Devils Press Each 1 Person Working at a time

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Tuesday WOD 2/11/25

Tuesday Schedule: 6amWOD – 8amWOD – 9am OPEN GYM – 530pm WOD

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

STRENGTH
4 Rounds of –
Kickstand RDLs (10 Right/10 Left)
10 KB SUMO DLs
Rest 90 Sec between sets (build in weight if you can)
WOD
LEG SCREAMER
Buy In 800 Meter Run
10 Goblet Reverse Lunges (R+L=1)
10 Russian KBS
8 Goblet Reverse Lunges
10 Russian KBS
6 Goblet Reverse Lunges
10 Russian KBS
4 Goblet Reverse Lunges
10 Russian KBS
2 Goblet Reverse Lunges
10 Russian KBS
Cash Out 800 Meter Run

Comments Disabled| |