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Tuesday WOD 9/26/23

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

Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.

Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.

Every 4 min. x 4 Rounds:
10 Shuttle Runs
40 Double Unders
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
WOD
15 min. AMRAP: Break this up however you like.
80 Weighted Sit-Ups
100 Alt. DB Lunges x 2 DBs(45/35s) Front Rack or Farmers Carry Position
120 Wall Balls (20/14lb.)
Accessory Work:
1.) 3 sets of Banded Seated Abductors – watch videos on you tube if you do not know.
60 sec. of max reps. 60 sec. rest. Repeat For 3 Total Sets.
2.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.

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Monday WOD 9/25/23

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

Metcon
Every 4 min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing) try to do Touch and Go as long as possible
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Accessory Work:
1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)
2.) 3 Sets of 1min. Weighted Planks. Rest 1 min. between sets.

Metcon
Every 4 min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing) try to do Touch and Go as long as possible
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Accessory Work:
1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)
2.) 3 Sets of 1min. Weighted Planks. Rest 1 min. between sets.

Metcon
Every 4 min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing) try to do Touch and Go as long as possible
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Accessory Work:
1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)
2.) 3 Sets of 1min. Weighted Planks. Rest 1 min. between sets.

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Saturday WOD 9/23/23

Saturday Schedule: 830am WOD  – SPIN 7am

In Teams of 2
Only one person works at a time. Switch whenever.
For Time:
40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14lb.)
100 Deadlifts (135/95lb.)
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14lb.)
75 Deadlifts (185/135lb.)
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14lb.)
50 Deadlifts (225/155lbs.)
50 Push-Ups

In Teams of 2
Only one person works at a time. Switch whenever.
For Time:
40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14lb.)
100 Deadlifts (135/95lb.)
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14lb.)
75 Deadlifts (185/135lb.)
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14lb.)
50 Deadlifts (225/155lbs.)
50 Push-Ups

In Teams of 2
Only one person works at a time. Switch whenever.
For Time:
40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14lb.)
100 Deadlifts (135/95lb.)
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14lb.)
75 Deadlifts (185/135lb.)
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14lb.)
50 Deadlifts (225/155lbs.)
50 Push-Ups

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Friday WOD 9/22/23

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

STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds

STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds

STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds

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Thursday WOD 9/21/23

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

Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every  4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups

Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every  4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups

Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every  4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups

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Wednesday WOD 9/20/23

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

4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.
Metcon (AMRAP – Rounds)
6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row
10 Heavy DB Push Press

4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.
Metcon (AMRAP – Rounds)
6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row
10 Heavy DB Push Press

4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.
Metcon (AMRAP – Rounds)
6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row
10 Heavy DB Push Press

No Comments| |