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Monday WOD 6/14/21

Sometimes you just need to sit back and take it ALL in to appreciate the process.
Mondays schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

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Strength:

5 – 4 – 3 – 2 – 1 Rep Scheme of Back Squat (reference 4/19)
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

Strength:

5 – 4 – 3 – 2 – 1 Rep Scheme of Back Squat (reference 4/19)
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

Strength:

5 – 4 – 3 – 2 – 1 Rep Scheme of Back Squat (reference 4/19)
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

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Saturday WOD 6/12/21

Saturday WOD at 830am. Spin at 7am (only 2 bikes left as of now).

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Workout 4 Rowing + Bowling = Rowling?

Coach will explain the workout to you, but one hint would be in the name of the WOD. A second hint would be Bowling is tricky.

Following the ROWLING WOD the winner will pick the exercises the entire group does.

The losers will predict the number of reps.

This will be a FUN TEAM WOD so don’t miss it!

 

Workout 4 Rowing + Bowling = Rowling?

Coach will explain the workout to you, but one hint would be in the name of the WOD. A second hint would be Bowling is tricky.

Following the ROWLING WOD the winner will pick the exercises the entire group does.

The losers will predict the number of reps.

This will be a FUN TEAM WOD so don’t miss it!

 

Workout 4 Rowing + Bowling = Rowling?

Coach will explain the workout to you, but one hint would be in the name of the WOD. A second hint would be Bowling is tricky.

Following the ROWLING WOD the winner will pick the exercises the entire group does.

The losers will predict the number of reps.

This will be a FUN TEAM WOD so don’t miss it!

 

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Friday WOD 6/11/21

HAPPY BIRTHDAY EDDY!

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

5 x 5:00 AMRAPS
(Rest 1:00 between rounds)

 

 

In 5:00, 2 partners complete:
21 Thrusters
21 Pull-Ups
21/15 Calorie Bike

 

 

*M/F Partners = 18 Cals.
* Break up the work however you like
* Score is total rounds and reps of all 5 AMRAPS
* Each AMRAP always starts with the Thrusters

5 x 5:00 AMRAPS
(Rest 1:00 between rounds)

 

 

In 5:00, 2 partners complete:
21 Thrusters
21 Pull-Ups
21/15 Calorie Bike

 

 

*M/F Partners = 18 Cals.
* Break up the work however you like
* Score is total rounds and reps of all 5 AMRAPS
* Each AMRAP always starts with the Thrusters

5 x 5:00 AMRAPS
(Rest 1:00 between rounds)

 

 

In 5:00, 2 partners complete:
21 Thrusters
21 Pull-Ups
21/15 Calorie Bike

 

 

*M/F Partners = 18 Cals.
* Break up the work however you like
* Score is total rounds and reps of all 5 AMRAPS
* Each AMRAP always starts with the Thrusters

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Thursday WOD 6/10/21

CAPTION THIS!

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

STRENGTH

Spend 15 Min working on 3 Rep Max Front Squat

WOD

 

4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes to Bar or V-Ups
9 Dumbbell Front Squats (35/25) (50/35)

STRENGTH

Spend 15 Min working on 3 Rep Max Front Squat

WOD

 

4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes to Bar or V-Ups
9 Dumbbell Front Squats (35/25) (50/35)

STRENGTH

Spend 15 Min working on 3 Rep Max Front Squat

WOD

 

4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes to Bar or V-Ups
9 Dumbbell Front Squats (35/25) (50/35)

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Wednesday WOD 6/9/21

Happy Birthday Sandy AKA Fireball!

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

For Time:

60/45 Calorie Row
100 Double Unders or 300 Singles

1Mile Run

100 Double Unders
60/45 Calorie Row or 300 Singles

Tabata Abs: (8 rounds 20sec work/10sec rest)

Coaches Choice

For Time:

60/45 Calorie Row
100 Double Unders or 300 Singles

1Mile Run

100 Double Unders
60/45 Calorie Row or 300 Singles

Tabata Abs: (8 rounds 20sec work/10sec rest)

Coaches Choice

For Time:

60/45 Calorie Row
100 Double Unders or 300 Singles

1Mile Run

100 Double Unders
60/45 Calorie Row or 300 Singles

Tabata Abs: (8 rounds 20sec work/10sec rest)

Coaches Choice

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Tuesday WOD 6/8/21

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

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Part 1: Strength
Spend 15 minutes building up to 1 Rep Max Deadlift
WOD
2 Rounds For Time:
30 Single DB Lunges Overhead In-Place (Right Arm OH)
40 Wallballs (20/14)
30 Single DB Lunges Overhead In-Place (Left Arm OH)
10 Deadlifts (205/135)

 

DB = 50/35

Part 1:
Spend 15 minutes building up to 1 Rep Max Deadlift
WOD

2 Rounds For Time:
30 Single DB Lunges Overhead In-Place (Right Arm OH)
40 Wallballs (20/14)
30 Single DB Lunges Overhead In-Place (Left Arm OH)
10 Deadlifts (205/135)

 

DB = 50/35

Part 1:
Spend 15 minutes building up to 1 Rep Max Deadlift
WOD

2 Rounds For Time:
30 Single DB Lunges Overhead In-Place (Right Arm OH)
40 Wallballs (20/14)
30 Single DB Lunges Overhead In-Place (Left Arm OH)
10 Deadlifts (205/135)

 

DB = 50/35

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