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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

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Monday WOD 3/3/23

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

WOD
5 sets
30/25 Cal Row
40 Double Unders
4 Wall Walks
*Rest 1 min between sets*

Score = working time!

WOD
5 sets
30/25 Cal Row
40 Double Unders
4 Wall Walks
*Rest 1 min between sets*

Score = working time!

WOD
5 sets
30/25 Cal Row
40 Double Unders
4 Wall Walks
*Rest 1 min between sets*

Score = working time!

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Saturday WOD 4/1/23

Saturday Schedule: 830AM WOD – SPIN is at 7am

WOD
With a Partner

20 Min AMRAP

8 Pull-ups

100 meter sprint

4 Handstand Push-Ups

10 Calorie Row

5 Burpees

-Rest 3 Minutes-

With a partner for time: alternate barbell movements (gauntlet style on the barbell movement)
10 Push Jerk – 135/95
10 ab mat sit-ups together
10 Push Press – 115/65
10 ab mat sit-ups together
10 Strict Press – 95/45
10 ab mat sit-ups together

WOD
With a Partner

20 Min AMRAP

8 Pull-ups

100 meter sprint

4 Handstand Push-Ups

10 Calorie Row

5 Burpees

-Rest 3 Minutes-

With a partner for time: alternate barbell movements (gauntlet style on the barbell movement)
10 Push Jerk – 135/95
10 ab mat sit-ups together
10 Push Press – 115/65
10 ab mat sit-ups together
10 Strict Press – 95/45
10 ab mat sit-ups together

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Friday WOD 3/31/23

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

WOD
Teams of 2 (Rest 1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bik

WOD
Teams of 2 (Rest 1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bik

WOD
Teams of 2 (Rest 1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bik

Comments Disabled| |

Thursday WOD 3/30/23

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

WOD
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar – or knees to elbow
STRENGTH
Split Jerk 1×1 take 10-12 minutes to find a heavy

WOD
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar – or knees to elbow
STRENGTH
Split Jerk 1×1 take 10-12 minutes to find a heavy

WOD
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar – or knees to elbow
STRENGTH
Split Jerk 1×1 take 10-12 minutes to find a heavy

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Wednesday WOD 3/29/23

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

SUMMER CAMP HAS BEEN ANNOUNCED – SIGN YOUR KIDDOS UP!

STRENGTH
Squat Clean 1×1 take 10-12 minutes to build to a heavy.
WOD
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip) – not a chin up*
Dumbbell Step Over (2x 50/35 to 20” box)

STRENGTH
Squat Clean 1×1 take 10-12 minutes to build to a heavy.
WOD
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip) – not a chin up*
Dumbbell Step Over (2x 50/35 to 20” box)

STRENGTH
Squat Clean 1×1 take 10-12 minutes to build to a heavy.
WOD
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip) – not a chin up*
Dumbbell Step Over (2x 50/35 to 20” box)

Comments Disabled| |