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Wednesday WOD 6/28/23

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

Every 5 min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups

Every 5 min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups

Every 5 min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups

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Tuesday WOD 6/27/23

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

Strength 
Push Press 3 Sets.
Set 1: 5 reps at 80%
Set 2: 3 reps at 85%
Set 3: Max reps at 95% (shoot for more than 1)
METCON
3 min. to get as far as possible…
5-10-15-20-25
Toes-To-Bar
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders
Rest 1 Minute,
THEN;
6min. to get as far as possible…
(Same workout. Start back at the beginning)
Rest 2 Minutes,
THEN;
9min. to get as far as possible…
(Same workout. Start back at the beginning)

Strength 
Push Press 3 Sets.
Set 1: 5 reps at 80%
Set 2: 3 reps at 85%
Set 3: Max reps at 95% (shoot for more than 1)
METCON
3 min. to get as far as possible…
5-10-15-20-25
Toes-To-Bar
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders
Rest 1 Minute,
THEN;
6min. to get as far as possible…
(Same workout. Start back at the beginning)
Rest 2 Minutes,
THEN;
9min. to get as far as possible…
(Same workout. Start back at the beginning)

Strength 
Push Press 3 Sets.
Set 1: 5 reps at 80%
Set 2: 3 reps at 85%
Set 3: Max reps at 95% (shoot for more than 1)
METCON
3 min. to get as far as possible…
5-10-15-20-25
Toes-To-Bar
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders
Rest 1 Minute,
THEN;
6min. to get as far as possible…
(Same workout. Start back at the beginning)
Rest 2 Minutes,
THEN;
9min. to get as far as possible…
(Same workout. Start back at the beginning)

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Monday WOD 6/26/23

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

Strength:
Back Rack Lunges – 3×8 each leg
METCON
2 min. AMRAP: 5 Rounds
100 meter Run
8 Deadlifts 225/155
Max Lateral Burpees Over The Bar
Rest 1 min between rounds

Strength:
Back Rack Lunges – 3×8 each leg
METCON
2 min. AMRAP: 5 Rounds
100 meter Run
8 Deadlifts 225/155
Max Lateral Burpees Over The Bar
Rest 1 min between rounds

Strength:
Back Rack Lunges – 3×8 each leg
METCON
2 min. AMRAP: 5 Rounds
100 meter Run
8 Deadlifts 225/155
Max Lateral Burpees Over The Bar
Rest 1 min between rounds

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Saturday WOD 6/24/23

 

Saturday Schedule: 830AM WOD – 7AM SPIN (reserve a bike)

METCON
“LIAMS LIFE”
Partner A: 25 Wall Ball Shots (20/14), 15 Toes to Bar or V-Ups
Partner B: Barbell Hang Hold (65/55)
Partners switch then repeat
Partner A: 25 Power Cleans (65/55), 15 HSPUs (scale to L-seated presses)
Partner B: Barbell Overhead Hold (65/55) (scale to plate hold overhead)
Partners Switch then Repeat
Partner A: 25 Back Squats (95/65), 15 Shoulder to Overhead (95/65)
Partner B: Handstand Hold (scale to Plank Hold)
Partners switch then repeat
Partner A: 25 Kettlebell Swings (53/35), 15 Burpees
Partner B: Barbell Front Rack Hold (95/65)
Partners Switch then Repeat

METCON
“LIAMS LIFE”
Partner A: 25 Wall Ball Shots (20/14), 15 Toes to Bar or V-Ups
Partner B: Barbell Hang Hold (65/55)
Partners switch then repeat
Partner A: 25 Power Cleans (65/55), 15 HSPUs (scale to L-seated presses)
Partner B: Barbell Overhead Hold (65/55) (scale to plate hold overhead)
Partners Switch then Repeat
Partner A: 25 Back Squats (95/65), 15 Shoulder to Overhead (95/65)
Partner B: Handstand Hold (scale to Plank Hold)
Partners switch then repeat
Partner A: 25 Kettlebell Swings (53/35), 15 Burpees
Partner B: Barbell Front Rack Hold (95/65)
Partners Switch then Repeat

METCON
“LIAMS LIFE”
Partner A: 25 Wall Ball Shots (20/14), 15 Toes to Bar or V-Ups
Partner B: Barbell Hang Hold (65/55)
Partners switch then repeat
Partner A: 25 Power Cleans (65/55), 15 HSPUs (scale to L-seated presses)
Partner B: Barbell Overhead Hold (65/55) (scale to plate hold overhead)
Partners Switch then Repeat
Partner A: 25 Back Squats (95/65), 15 Shoulder to Overhead (95/65)
Partner B: Handstand Hold (scale to Plank Hold)
Partners switch then repeat
Partner A: 25 Kettlebell Swings (53/35), 15 Burpees
Partner B: Barbell Front Rack Hold (95/65)
Partners Switch then Repeat

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Friday WOD 6/23/23

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

STRENGTH
Back Squats 5 Sets of 3 Reps at 80 – 85%
METCON
AMRAP in 15:
6 Back Squats @ 60%
22 Sit-Ups
16 Devil Presses
10 Pull- Ups

STRENGTH
Back Squats 5 Sets of 3 Reps at 80 – 85%
METCON
AMRAP in 15:
6 Back Squats @ 60%
22 Sit-Ups
16 Devil Presses
10 Pull- Ups

STRENGTH
Back Squats 5 Sets of 3 Reps at 80 – 85%
METCON
AMRAP in 15:
6 Back Squats @ 60%
22 Sit-Ups
16 Devil Presses
10 Pull- Ups

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Thursday WOD 6/22/23

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

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
800 Meter Run
75 Kettlebell Swings (53/35)
800 Meter Run
75 Power Cleans (75/55)
800 Meter Run

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
800 Meter Run
75 Kettlebell Swings (53/35)
800 Meter Run
75 Power Cleans (75/55)
800 Meter Run

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
800 Meter Run
75 Kettlebell Swings (53/35)
800 Meter Run
75 Power Cleans (75/55)
800 Meter Run

Comments Disabled| |