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Saturday WOD 4/1/23

Saturday Schedule: 830AM WOD – SPIN is at 7am

WOD
With a Partner

20 Min AMRAP

8 Pull-ups

100 meter sprint

4 Handstand Push-Ups

10 Calorie Row

5 Burpees

-Rest 3 Minutes-

With a partner for time: alternate barbell movements (gauntlet style on the barbell movement)
10 Push Jerk – 135/95
10 ab mat sit-ups together
10 Push Press – 115/65
10 ab mat sit-ups together
10 Strict Press – 95/45
10 ab mat sit-ups together

WOD
With a Partner

20 Min AMRAP

8 Pull-ups

100 meter sprint

4 Handstand Push-Ups

10 Calorie Row

5 Burpees

-Rest 3 Minutes-

With a partner for time: alternate barbell movements (gauntlet style on the barbell movement)
10 Push Jerk – 135/95
10 ab mat sit-ups together
10 Push Press – 115/65
10 ab mat sit-ups together
10 Strict Press – 95/45
10 ab mat sit-ups together


Friday WOD 3/31/23

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

WOD
Teams of 2 (Rest 1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bik

WOD
Teams of 2 (Rest 1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bik

WOD
Teams of 2 (Rest 1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bik


Thursday WOD 3/30/23

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

WOD
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar – or knees to elbow
STRENGTH
Split Jerk 1×1 take 10-12 minutes to find a heavy

WOD
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar – or knees to elbow
STRENGTH
Split Jerk 1×1 take 10-12 minutes to find a heavy

WOD
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar – or knees to elbow
STRENGTH
Split Jerk 1×1 take 10-12 minutes to find a heavy


Wednesday WOD 3/29/23

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

SUMMER CAMP HAS BEEN ANNOUNCED – SIGN YOUR KIDDOS UP!

STRENGTH
Squat Clean 1×1 take 10-12 minutes to build to a heavy.
WOD
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip) – not a chin up*
Dumbbell Step Over (2x 50/35 to 20” box)

STRENGTH
Squat Clean 1×1 take 10-12 minutes to build to a heavy.
WOD
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip) – not a chin up*
Dumbbell Step Over (2x 50/35 to 20” box)

STRENGTH
Squat Clean 1×1 take 10-12 minutes to build to a heavy.
WOD
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip) – not a chin up*
Dumbbell Step Over (2x 50/35 to 20” box)


Tuesday WOD 3/28/23

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

STRENGTH
Strict Press 3×10 Build in weight until you reach 60% of 1 RM
*Rest as needed

WOD
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

STRENGTH
Strict Press 3×10 Build in weight until you reach 60% of 1 RM
*Rest as needed

WOD
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8

STRENGTH
Strict Press 3×10 Build in weight until you reach 60% of 1 RM
*Rest as needed

WOD
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8


Monday WOD 3/27/23

Monday Schedule: 6am/8am/9am/530pm WOD  – SPIN 530pm (reserve a bike)

STRENGTH

Snatch 1×1 take 10-12 minutes to find a heavy single.
WOD
14:00 AMRAP
4 Burpees to target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (20/14)

STRENGTH

Snatch 1×1 take 10-12 minutes to find a heavy single.
WOD
14:00 AMRAP
4 Burpees to target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (20/14)

STRENGTH

Snatch 1×1 take 10-12 minutes to find a heavy single.
WOD
14:00 AMRAP
4 Burpees to target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (20/14)