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Thursday WOD 9/7/23

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

STRENGTH
Every 2min. x 10 Rounds:
5 Shuttle Runs
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today 🙂
WOD – 15 Min Time Cap
For Time:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar

STRENGTH
Every 2min. x 10 Rounds:
5 Shuttle Runs
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today 🙂
WOD – 15 Min Time Cap
For Time:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar

STRENGTH
Every 2min. x 10 Rounds:
5 Shuttle Runs
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today 🙂
WOD – 15 Min Time Cap
For Time:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar

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Wednesday WOD 9/6/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.

BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.

BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.

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Tuesday WOD 9/5/23

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

WOD
1 Mile Run
Rest 4 min
3 Rep Max DL – 8 Min Max
Rest 4 Min
100/70 CAL Row or Bike
Rest 4 min
3 Rep Max Bench Press – 8 Min Max
Accessory Work:
Landmine Sit-Ups
3 Sets of 15 reps

WOD
1 Mile Run
Rest 4 min
3 Rep Max DL – 8 Min Max
Rest 4 Min
100/70 CAL Row or Bike
Rest 4 min
3 Rep Max Bench Press – 8 Min Max
Accessory Work:
Landmine Sit-Ups
3 Sets of 15 reps

WOD
1 Mile Run
Rest 4 min
3 Rep Max DL – 8 Min Max
Rest 4 Min
100/70 CAL Row or Bike
Rest 4 min
3 Rep Max Bench Press – 8 Min Max
Accessory Work:
Landmine Sit-Ups
3 Sets of 15 reps

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LABOR DAY 9/4/23

MONDAY SCHEDULE: 830AM ONLY – WE WILL BE CLOSED THE REST OF THE DAY!

EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
Rest 5 min
For Time: Reps 10,9,8,7,6,5,4,3,2,1
DB Snatch (right)
DB Snatch (left)
DB Goblet Squats

EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
Rest 5 min
For Time: Reps 10,9,8,7,6,5,4,3,2,1
DB Snatch (right)
DB Snatch (left)
DB Goblet Squats

EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
Rest 5 min
For Time: Reps 10,9,8,7,6,5,4,3,2,1
DB Snatch (right)
DB Snatch (left)
DB Goblet Squats

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Saturday WOD 9/2/23

Saturday WOD = 830 AM – SPIN 7AM

WOD
In Teams of 2:
You Go, I Go Style!
30 Rounds For Time: (15 Rounds EACH)
2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Pull-Ups
100 m run
Time CAP: 35min.

WOD
In Teams of 2:
You Go, I Go Style!
30 Rounds For Time: (15 Rounds EACH)
2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Pull-Ups
100 m run
Time CAP: 35min.

WOD
In Teams of 2:
You Go, I Go Style!
30 Rounds For Time: (15 Rounds EACH)
2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Pull-Ups
100 m run
Time CAP: 35min.

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Friday WOD 9/1/23

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

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

WOD (tabata style – only 5 rounds)
5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

WOD (tabata style – only 5 rounds)
5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

Comments Disabled| |