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Wednesday WOD 5/15/24

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

Strength:

Front Squat: Build to 85%

Metcon

For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00

5 lateral burpees over the bar.

Strength:

Front Squat: Build to 85%

Metcon

For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00

5 lateral burpees over the bar.

Strength:

Front Squat: Build to 85%

Metcon

For Time:
30 T2B
30 Front Squats(135/95)
30 T2B
On the minute: starting at 0:00

5 lateral burpees over the bar.


Tuesday WOD 5/14/24

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

Strength:

Power Clean 5-3-1

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

 Metcon:

AMRAP 15

3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories

Push Jerks
Row Calories

Strength:

Power Clean 5-3-1

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

 Metcon:

AMRAP 15

3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories

Push Jerks
Row Calories

Strength:

Power Clean 5-3-1

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

 Metcon:

AMRAP 15

3-6-9-12-15…etc
Power Cleans (115/85)
Row Calories

Push Jerks
Row Calories

Comments Disabled| |


Monday WOD 5/13/24

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

Strength

Workout prep

Metcon

Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Strength

Workout prep

Metcon

Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Strength

Workout prep

Metcon

Murph Prep
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Comments Disabled| |


Friday WOD 5/10/24

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

STRENGTH
Sumo Deadlifts
6 Sets of 6 Reps at Temp 30X1 @ 70% of 1RM
 
WOD
5-4-3-2-1
Power Cleans (185/135)
10-8-6-4-2
Burpees Over The Bar
 
CASH-OUT
1 Mile Run

STRENGTH
Sumo Deadlifts
6 Sets of 6 Reps at Temp 30X1 @ 70% of 1RM
 
WOD
5-4-3-2-1
Power Cleans (185/135)
10-8-6-4-2
Burpees Over The Bar
 
CASH-OUT
1 Mile Run

STRENGTH
Sumo Deadlifts
6 Sets of 6 Reps at Temp 30X1 @ 70% of 1RM
 
WOD
5-4-3-2-1
Power Cleans (185/135)
10-8-6-4-2
Burpees Over The Bar
 
CASH-OUT
1 Mile Run

Comments Disabled| |


Thursday WOD 5/9/24

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
AMRAP in 20:
20 Calories Assault Bike or 40 Calories Row
20 Burpees
20 SA DB Snatches (50s/35s)
200 Meter Run

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
20 Calories Assault Bike or 40 Calories Row
20 Burpees
20 SA DB Snatches (50s/35s)
200 Meter Run

STRENGTH
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
AMRAP in 20:
20 Calories Assault Bike or 40 Calories Row
20 Burpees
20 SA DB Snatches (50s/35s)
200 Meter Run

Comments Disabled| |