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Thursday WOD 4/25/24

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

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)

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Wednesday 4/24/24

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

WOD
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max Dumbbell Bench Press (2×50/35)

WOD
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max Dumbbell Bench Press (2×50/35)

WOD
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m ROW
In remaining time:
Max Dumbbell Bench Press (2×50/35)

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Tuesday WOD 4/23/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 430pm

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

STRENGTH
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups

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Monday WOD 4/22/24

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

STRENGTH
Bulgarian Split Squats 10×4 each leg
WOD
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Shuttle Run “SLOW”

STRENGTH
Bulgarian Split Squats 10×4 each leg
WOD
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Shuttle Run “SLOW”

STRENGTH
Bulgarian Split Squats 10×4 each leg
WOD
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Shuttle Run “SLOW”

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Friday WOD 4/19/24

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

SKILL

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping,
butterfly, chest to bar…choose a level you’d like to work on and improve.
WOD
2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups

SKILL

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping,
butterfly, chest to bar…choose a level you’d like to work on and improve.
WOD
2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups

SKILL

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping,
butterfly, chest to bar…choose a level you’d like to work on and improve.
WOD
2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups

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Thursday WOD 4/18/24

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

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

STRENGTH
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
WOD
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight

No Comments| |