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Monday WOD 5/15/23

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

STRENGTH:
Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk “Build in Weight”
WOD
Every 2:00 (8 sets)
10 Toes to Bar
10 Bench Press (115/75)
30 Double UndersMonda

STRENGTH:
Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk “Build in Weight”
WOD
Every 2:00 (8 sets)
10 Toes to Bar
10 Bench Press (115/75)
30 Double Unders

STRENGTH:
Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk “Build in Weight”
WOD
Every 2:00 (8 sets)
10 Toes to Bar
10 Bench Press (115/75)
30 Double Unders

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Friday WOD 5/12/23

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

Strength:
Push Press 5×2 @80% of 1RM Strict Press

WOD 

 
FOR TIME
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-

FOR TIME
1000m row

Strength:
Push Press 5×2 @80% of 1RM Strict Press

WOD 

 
FOR TIME
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-

FOR TIME
1000m row

Strength:
Push Press 5×2 @80% of 1RM Strict Press

WOD 

 
FOR TIME
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-

FOR TIME
1000m row

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Thursday WOD 5/11/23

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

First Part of Class (Rope Climb Practice)

Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack/leg raises
– rest 1 minute between sets –

First Part of Class (Rope Climb Practice)

Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack/leg raises
– rest 1 minute between sets –

First Part of Class (Rope Climb Practice)

Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack/leg raises
– rest 1 minute between sets –

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Wednesday WOD 5/10/23

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

WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

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Tuesday WOD 5/9/23

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

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Comments Disabled| |

Saturday WOD 5/6/23

Saturday Schedule: 7am SPIN – 830 WOD w/Coach Corey

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Comments Disabled| |