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Wednesday WOD 12/6/23

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

Start Each Set Every 5 Minutes on the Minute:
 0-5:00 Complete 3 Rounds as Fast as Possible:
10 SA DB Thrusters (5 Per Side)
10 Push Ups
5:00-10:00 Complete 3 Rounds as Fast as Possible:
10 Alternating DB Snatches
10 Push Ups
10:00-15:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Reverse Lunges
10 SA DB Push Press (5 each side)
15:00-20:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Squats
10 SA Devil Presses (5 each side)
DB (50/35)

Start Each Set Every 5 Minutes on the Minute:
 0-5:00 Complete 3 Rounds as Fast as Possible:
10 SA DB Thrusters (5 Per Side)
10 Push Ups
5:00-10:00 Complete 3 Rounds as Fast as Possible:
10 Alternating DB Snatches
10 Push Ups
10:00-15:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Reverse Lunges
10 SA DB Push Press (5 each side)
15:00-20:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Squats
10 SA Devil Presses (5 each side)
DB (50/35)

Start Each Set Every 5 Minutes on the Minute:
 0-5:00 Complete 3 Rounds as Fast as Possible:
10 SA DB Thrusters (5 Per Side)
10 Push Ups
5:00-10:00 Complete 3 Rounds as Fast as Possible:
10 Alternating DB Snatches
10 Push Ups
10:00-15:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Reverse Lunges
10 SA DB Push Press (5 each side)
15:00-20:00 Complete 3 Rounds as Fast as Possible:
20 SA DB Squats
10 SA Devil Presses (5 each side)
DB (50/35)

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Tuesday WOD 12/5/23

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

5 ROUNDS FOR LOAD
Complete 7 Unbroken Sets of this BB Complex without putting the bar down equals 1 Round. 7=1
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
Score – The max weight used for your 5th unbroken round.
Suggestions:
Beginner – 45/35
Intermediate – 75/55
Advanced -115/85
Elite – 225+/155+

5 ROUNDS FOR LOAD
Complete 7 Unbroken Sets of this BB Complex without putting the bar down equals 1 Round. 7=1
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
Score – The max weight used for your 5th unbroken round.
Suggestions:
Beginner – 45/35
Intermediate – 75/55
Advanced -115/85
Elite – 225+/155+

5 ROUNDS FOR LOAD
Complete 7 Unbroken Sets of this BB Complex without putting the bar down equals 1 Round. 7=1
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
Score – The max weight used for your 5th unbroken round.
Suggestions:
Beginner – 45/35
Intermediate – 75/55
Advanced -115/85
Elite – 225+/155+

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Monday WOD 12/4/23

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

STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)

STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)

STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)

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Friday WOD 12/1/23

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

ROWVEMBER IS DONE – I WILL ANNOUNCE SCORE LATER!

WOD:
10 Rounds For Time:
10 DB Deadlifts
10 V-Ups
Strength:
Build to Heavy 3 Rep Deadlift

WOD:
10 Rounds For Time:
10 DB Deadlifts
10 V-Ups
Strength:
Build to Heavy 3 Rep Deadlift

WOD:
10 Rounds For Time:
10 DB Deadlifts
10 V-Ups
Strength:
Build to Heavy 3 Rep Deadlift

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Thursday WOD 11/30/23

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

ROWVEMBER FINALE: TODAY YOU ROW UNTIL YOUR HEART IS CONTENT (AS LONG AS THE DOORS ARE UNLOCKED) FINAL DAY TO ROW!!!

`

WOD
For Time:
1000 Meter Row
Then…
10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65)
Then…
800 Meter Run

WOD
For Time:
1000 Meter Row
Then…
10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65)
Then…
800 Meter Run

WOD
For Time:
1000 Meter Row
Then…
10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65)
Then…
800 Meter Run

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