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Monday WOD 4/8/24

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

SKILL
Gymnastic Skill Review Crossovers/Bar Muscle Ups/Handstand Walks
WOD
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35) – 1 Kettlebell
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk

SKILL
Gymnastic Skill Review Crossovers/Bar Muscle Ups/Handstand Walks
WOD
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35) – 1 Kettlebell
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk

SKILL
Gymnastic Skill Review Crossovers/Bar Muscle Ups/Handstand Walks
WOD
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35) – 1 Kettlebell
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk

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Friday WOD 4/5/24

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

Skill
Work on HSPU
WOD
Every 4:00 (4 sets)
10 Hang Power Cleans (135/195)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (135/95)

Skill
Work on HSPU
WOD
Every 4:00 (4 sets)
10 Hang Power Cleans (135/195)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (135/95)

Skill
Work on HSPU
WOD
Every 4:00 (4 sets)
10 Hang Power Cleans (135/195)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (135/95)

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Thursday WOD 4/4/24

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

STRENGTH
Back Squat – Time to find 1 Rep Max
WOD
1000 meter row
800 meter run
200 single unders
750 meter row
400 meter run
150 single unders
500 meter row
200 meter run
100single unders
250 meter row
100 meter run
50 single unders

STRENGTH
Back Squat – Time to find 1 Rep Max
WOD
1000 meter row
800 meter run
200 single unders
750 meter row
400 meter run
150 single unders
500 meter row
200 meter run
100single unders
250 meter row
100 meter run
50 single unders

STRENGTH
Back Squat – Time to find 1 Rep Max
WOD
1000 meter row
800 meter run
200 single unders
750 meter row
400 meter run
150 single unders
500 meter row
200 meter run
100single unders
250 meter row
100 meter run
50 single unders

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Wednesday WOD 4/3/24

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

STRENGTH
Bench Press – Time to find the 1 Rep Max
WOD
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups

STRENGTH
Bench Press – Time to find the 1 Rep Max
WOD
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups

STRENGTH
Bench Press – Time to find the 1 Rep Max
WOD
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups

Comments Disabled| |

Tuesday WOD 4/2/24

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

STRENGTH
Deadlift – Time to find the 1 Rep Max

WOD

3 Rounds
15 Power Cleans (185/135)
400m run

STRENGTH
Deadlift – Time to find the 1 Rep Max

WOD

3 Rounds
15 Power Cleans (185/135)
400m run

STRENGTH
Deadlift – Time to find the 1 Rep Max

WOD

3 Rounds
15 Power Cleans (185/135)
400m run

Comments Disabled| |