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Wednesday WOD 8/30/23

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

(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break
for a few seconds that’s fine, but try and get them all in a row!
Finisher:
For Time: 50 Burpee Box Jumps

(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break
for a few seconds that’s fine, but try and get them all in a row!
Finisher:
For Time: 50 Burpee Box Jumps

(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break
for a few seconds that’s fine, but try and get them all in a row!
Finisher:
For Time: 50 Burpee Box Jumps

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Tuesday WOD 8/29/23

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

EMOM 
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)

WOD:

10 Rounds For Time:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)

EMOM 
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)

WOD:

10 Rounds For Time:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)

EMOM 
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)

WOD:

10 Rounds For Time:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)

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Monday WOD 8/28/23

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

4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal Row
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is a 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
at the 27min. Mark….
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups

4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal Row
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is a 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
at the 27min. Mark….
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups

4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal Row
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is a 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
at the 27min. Mark….
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups

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Saturday WOD 8/26/23

Saturday WOD 8:30am – SPIN 7am

PARTNER WOD
In Teams of 2:
For Time:
60 Overhead Squats (95/65lbs.)
60 Pull-Ups
60 Calories of Choice
200 Sit-Ups
50 Overhead Squats (95/65lbs.)
50 Pull-Ups
50 Calories of Choice
150 Sit-Ups
40 Overhead Squats (95/65lbs.)
40 Pull-Ups
40 Calories of Choice
100 Sit-Ups
30 Overhead Squats (95/65lbs.)
30 Pull-Ups
30 Calories of Choice
50 Sit-Ups
20 Overhead Squats (95/65lbs.)
20 Pull-Ups
20 Calories of Choice
*You Go, I Go Style*

PARTNER WOD
In Teams of 2:
For Time:
60 Overhead Squats (95/65lbs.)
60 Pull-Ups
60 Calories of Choice
200 Sit-Ups
50 Overhead Squats (95/65lbs.)
50 Pull-Ups
50 Calories of Choice
150 Sit-Ups
40 Overhead Squats (95/65lbs.)
40 Pull-Ups
40 Calories of Choice
100 Sit-Ups
30 Overhead Squats (95/65lbs.)
30 Pull-Ups
30 Calories of Choice
50 Sit-Ups
20 Overhead Squats (95/65lbs.)
20 Pull-Ups
20 Calories of Choice
*You Go, I Go Style*

PARTNER WOD
In Teams of 2:
For Time:
60 Overhead Squats (95/65lbs.)
60 Pull-Ups
60 Calories of Choice
200 Sit-Ups
50 Overhead Squats (95/65lbs.)
50 Pull-Ups
50 Calories of Choice
150 Sit-Ups
40 Overhead Squats (95/65lbs.)
40 Pull-Ups
40 Calories of Choice
100 Sit-Ups
30 Overhead Squats (95/65lbs.)
30 Pull-Ups
30 Calories of Choice
50 Sit-Ups
20 Overhead Squats (95/65lbs.)
20 Pull-Ups
20 Calories of Choice
*You Go, I Go Style*

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Friday WOD 8/25/23

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

STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight

WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks

STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight

WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks

STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight

WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks

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Thursday WOD 8/24/23

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

STRENGTH
3 Sets: Hang Power Clean 3 reps + Deficit Deadlift 5 reps
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
WOD
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)

STRENGTH
3 Sets: Hang Power Clean 3 reps + Deficit Deadlift 5 reps
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
WOD
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)

STRENGTH
3 Sets: Hang Power Clean 3 reps + Deficit Deadlift 5 reps
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
WOD
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)

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