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Thursday WOD 7/27/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Threshold Thursday Class 7am

STRENGTH
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
WOD
FOR TIME

20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups

Time Cap: 15min.

STRENGTH
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
WOD
FOR TIME

20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups

Time Cap: 15min.

STRENGTH
1. Power Clean 3×3 40%, 50%, 60% of 1RM PC
2. Front Squat 3×5 50%, 50%, 60% of 1RM FS
WOD
FOR TIME

20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups

Time Cap: 15min.

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Wednesday WOD 7/26/23

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

WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.

WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.

WOD
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
20 Hang Power Cleans (95/65lbs.)
15 Cal Row
10 Toes-To-Bar
15 Cal Row
10 Toes-To-Bar
10 Toes-To-Bar
Time Cap: 35min.

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Tuesday WOD 7/25/23

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Tabata Tuesday 7am

STRENGTH
Push Press 3×5 @ 40%, 50%, 60% of 1RM
WOD
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.

STRENGTH
Push Press 3×5 @ 40%, 50%, 60% of 1RM
WOD
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.

STRENGTH
Push Press 3×5 @ 40%, 50%, 60% of 1RM
WOD
3min. AMRAP:
10/7 Cal Row
10 Hang KB Snatches (53/35lb.)
10 Push Press 75/55lbs.
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 Hang KB Snatches (53/35lb.)
15 Push Press 75/55lbs.
Rest 2 min.
7min. AMRAP:
20/15 Cal Row
20 Hang KB Snatches (53/35lb.)
20 Push Press 75/55lbs.

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Monday WOD 7/24/23

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

STRENGTH
Back Rack lunge: 3×5

FOR TIME:
15min. to get as far as possible…
1 Deadlift (225/155lbs.)
1 Round of Cindy
2 Deadlift (225/155lbs.)
1 Round of Cindy
3 Deadlift (225/155lbs.)
1 Round of Cindy
… Workout ends at 10 Deadlifts and 1 last round of Cindy
Cindy: 5 Pull-Up, 10 Push-Ups, 15 air Squats

STRENGTH
Back Rack lunge: 3×5

FOR TIME:
15min. to get as far as possible…
1 Deadlift (225/155lbs.)
1 Round of Cindy
2 Deadlift (225/155lbs.)
1 Round of Cindy
3 Deadlift (225/155lbs.)
1 Round of Cindy
… Workout ends at 10 Deadlifts and 1 last round of Cindy
Cindy: 5 Pull-Up, 10 Push-Ups, 15 air Squats

STRENGTH
Back Rack lunge: 3×5

FOR TIME:
15min. to get as far as possible…
1 Deadlift (225/155lbs.)
1 Round of Cindy
2 Deadlift (225/155lbs.)
1 Round of Cindy
3 Deadlift (225/155lbs.)
1 Round of Cindy
… Workout ends at 10 Deadlifts and 1 last round of Cindy
Cindy: 5 Pull-Up, 10 Push-Ups, 15 air Squats

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Saturday WOD 7/22/23

Saturday WOD 830am – SPIN 7am

For Time
50 Box Jump Overs (one person working at a time)
1600 Meter Run or 2000 Meter Row (together)
200 Meters of Walking Lunges (together)
Rest 3 Minutes
4 Rounds of:
33 Hang Power Cleans (135/95) – Partner Holds Bar in Hang Position while other partner works.
28 Burpee Pull Ups – Partner Dead Hangs while the other partner works.

For Time
50 Box Jump Overs (one person working at a time)
1600 Meter Run or 2000 Meter Row (together)
200 Meters of Walking Lunges (together)
Rest 3 Minutes
4 Rounds of:
33 Hang Power Cleans (135/95) – Partner Holds Bar in Hang Position while other partner works.
28 Burpee Pull Ups – Partner Dead Hangs while the other partner works.

For Time
50 Box Jump Overs (one person working at a time)
1600 Meter Run or 2000 Meter Row (together)
200 Meters of Walking Lunges (together)
Rest 3 Minutes
4 Rounds of:
33 Hang Power Cleans (135/95) – Partner Holds Bar in Hang Position while other partner works.
28 Burpee Pull Ups – Partner Dead Hangs while the other partner works.

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FRIDAY WOD 7/21/23

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

STRENGTH:
Deadlifts
5 Sets of 8 Reps at 75% of 1 Rep Max Rest 90 Sec between Sets.
2 ROUNDS FOR TIME:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Cleans (145/100)

STRENGTH:
Deadlifts
5 Sets of 8 Reps at 75% of 1 Rep Max Rest 90 Sec between Sets.
2 ROUNDS FOR TIME:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Cleans (145/100)

STRENGTH:
Deadlifts
5 Sets of 8 Reps at 75% of 1 Rep Max Rest 90 Sec between Sets.
2 ROUNDS FOR TIME:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Cleans (145/100)

Comments Disabled| |