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Tuesday WOD 4/11/23

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

Strength:
Hang Power Clean + Push Jerk = 5 Sets of 3 HPC + 1 PJ build in weight
4 SETS OF:
3:00 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-

Strength:
Hang Power Clean + Push Jerk = 5 Sets of 3 HPC + 1 PJ build in weight
4 SETS OF:
3:00 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-

Strength:
Hang Power Clean + Push Jerk = 5 Sets of 3 HPC + 1 PJ build in weight
4 SETS OF:
3:00 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-

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Monday WOD 4/10/23

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

Strength:
Overhead Squat 5×3 60%-80% of 1RM
3 Rounds for Time:
10 FS (95/65)
10 T2B
10 DB Push Press
Rest 3 min then
50 air squats
50 GHD
50 Push Ups

Strength:
Overhead Squat 5×3 60%-80% of 1RM
3 Rounds for Time:
10 FS (95/65)
10 T2B
10 DB Push Press
Rest 3 min then
50 air squats
50 GHD
50 Push Ups

Strength:
Overhead Squat 5×3 60%-80% of 1RM
3 Rounds for Time:
10 FS (95/65)
10 T2B
10 DB Push Press
Rest 3 min then
50 air squats
50 GHD
50 Push Ups

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Friday WOD 4/7/23

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

WOD
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

WOD
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

WOD
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

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Thursday WOD 4/6/23

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

Strength: x2
1. 3×3 Front Squat 80% of 1RM Squat Clean Weight
2. 3×3 Power Clean 65-75% of 1RM Squat Clean Weight
WOD
For Time:
50 GHD’s (Or V-Ups)
15 Power Cleans (185/125)
5x50ft Stone Carry Or Dumbbell Farmer Carry

Strength: x2
1. 3×3 Front Squat 80% of 1RM Squat Clean Weight
2. 3×3 Power Clean 65-75% of 1RM Squat Clean Weight
WOD
For Time:
50 GHD’s (Or V-Ups)
15 Power Cleans (185/125)
5x50ft Stone Carry Or Dumbbell Farmer Carry

Strength: x2
1. 3×3 Front Squat 80% of 1RM Squat Clean Weight
2. 3×3 Power Clean 65-75% of 1RM Squat Clean Weight
WOD
For Time:
50 GHD’s (Or V-Ups)
15 Power Cleans (185/125)
5x50ft Stone Carry Or Dumbbell Farmer Carry

Comments Disabled| |

Wednesday WOD 4/5/23

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

WOD
16:00 Min Clock
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups

WOD
16:00 Min Clock
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups

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Tuesday WOD 4/4/23

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

STRENGTH x 2
1.Snatch 3×3 65-75% of 1RM
2.Snatch Grip DL 3×3 90%% of 1RM
*Rest as needed
WOD
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

STRENGTH x 2
1.Snatch 3×3 65-75% of 1RM
2.Snatch Grip DL 3×3 90%% of 1RM
*Rest as needed
WOD
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

STRENGTH x 2
1.Snatch 3×3 65-75% of 1RM
2.Snatch Grip DL 3×3 90%% of 1RM
*Rest as needed
WOD
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

Comments Disabled| |