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Thursday WOD 11/14/24

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

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar

Comments Disabled| |

Wednesday 11/13/24

Wednesday Schedule: 6am/8am/9am/530pm WOD – 7am Bootcamp – 9am/530pm Open Gym

WOD
10 Deadlifts (185/135lbs.)
20 Cals of choice
10 Deadlifts
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
60 Sit-Ups
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)

WOD
10 Deadlifts (185/135lbs.)
20 Cals of choice
10 Deadlifts
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
60 Sit-Ups
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)

WOD
10 Deadlifts (185/135lbs.)
20 Cals of choice
10 Deadlifts
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
60 Sit-Ups
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)

Comments Disabled| |

Tuesday WOD 11/12/24

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

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

Comments Disabled| |

Veterans Day WOD 11/11/24

ONLY 3 TIMES TODAY PLUS SPIN at 530PM

21 Guns
21 Min AMRAP
400M Run
21-Push Ups
21 Box Jumps
15 Burpees
9 Pull-Ups

21 Guns
21 Min AMRAP
400M Run
21-Push Ups
21 Box Jumps
15 Burpees
9 Pull-Ups

21 Guns
21 Min AMRAP
400M Run
21-Push Ups
21 Box Jumps
15 Burpees
9 Pull-Ups

Comments Disabled| |

Friday WOD 11/8/24

WOD
Full Send Friday
18-15-12-9-6 (15-12-9-6-3)
Calorie Assault Bike/Row
Thrusters (95/65)

WOD
Full Send Friday
18-15-12-9-6 (15-12-9-6-3)
Calorie Assault Bike/Row
Thrusters (95/65)

Comments Disabled| |

Thursday WOD 11/7/24

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

WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight

WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight

WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight

Comments Disabled| |