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Tuesday WOD 11/21/23

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

ROWVEMBER RULES TODAY: The gym will be open from 6-7, 8-10, and 530 to 630. You are allowed to use that time only to row to your hearts content. Log scores in the book and have the coach validate.

STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.

15min. to get as far as possible…
3 Rounds:

30 Double Unders or 60 Singles
10 Toes-To-Bar
5 Devil Press (45/30s)

Immediately into;
3 Rounds:

20 Double Unders or 40 Singles
8 Toes-To-Bar
3 Devil Press (45/30s)
Immediately into;
3 Rounds:
10 Double Unders or 20 Singles
5 Toes-To-Bar
1 Devil Press (45/30s)

STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.

15min. to get as far as possible…
3 Rounds:

30 Double Unders or 60 Singles
10 Toes-To-Bar
5 Devil Press (45/30s)

Immediately into;
3 Rounds:

20 Double Unders or 40 Singles
8 Toes-To-Bar
3 Devil Press (45/30s)
Immediately into;
3 Rounds:
10 Double Unders or 20 Singles
5 Toes-To-Bar
1 Devil Press (45/30s)

STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.

15min. to get as far as possible…
3 Rounds:

30 Double Unders or 60 Singles
10 Toes-To-Bar
5 Devil Press (45/30s)

Immediately into;
3 Rounds:

20 Double Unders or 40 Singles
8 Toes-To-Bar
3 Devil Press (45/30s)
Immediately into;
3 Rounds:
10 Double Unders or 20 Singles
5 Toes-To-Bar
1 Devil Press (45/30s)

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Monday WOD 11/20/23

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

ROWVEMBER RULES FOR MONDAY: In honor of #nevermissamonday, If you show up and do the WOD you get a bonus of 1000 Meters added to whatever you do in warm-up and cool-down. You only have 1 hour time period to complete ALL (warm-up/WOD/cool-down)! Must do in this order!!! Happy Monday

STRENGTH
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
Metcon (Time)
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups

STRENGTH
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
Metcon (Time)
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups

STRENGTH
20 Rep Squat Program Week 6: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL WEEK OF BACK SQUATS MAKE IT COUNT!
Metcon (Time)
10 Push ups
20 Cal Row
10 Push ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push ups
50 Pull Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Push Ups

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Saturday WOD 11/18/23

Saturday WOD 8:30AM – SPIN 7AM

IF YOU ARE INTERESTED IN A TURKEY DAY WOD BEFORE YOU CONSUME ALL THE STUFFING SIGN UP PLEASE. IT WILL BE 830AM THURSDAY. THE GYM WILL BE CLOSED THE REST OF THE DAY!

Teams of 2: I GO YOU GO STYLE
Teams of 2:
(Only 1 person works at a time)
35 min. Running Clock…
50 Calorie Row
50 HSPUS
50 Deadlifts (185/135lbs.)
50 Pull-Ups
50 Box Jump Overs (30/24)
50 Pull-Ups
50 Deadlifts (185/135lbs.)
50 HSPUS
50 Calorie Row
Immediately into the same thing at 25 reps.
You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up a little if
you wanna try it 🙂

Teams of 2: I GO YOU GO STYLE
Teams of 2:
(Only 1 person works at a time)
35 min. Running Clock…
50 Calorie Row
50 HSPUS
50 Deadlifts (185/135lbs.)
50 Pull-Ups
50 Box Jump Overs (30/24)
50 Pull-Ups
50 Deadlifts (185/135lbs.)
50 HSPUS
50 Calorie Row
Immediately into the same thing at 25 reps.
You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up a little if
you wanna try it 🙂

Teams of 2: I GO YOU GO STYLE
Teams of 2:
(Only 1 person works at a time)
35 min. Running Clock…
50 Calorie Row
50 HSPUS
50 Deadlifts (185/135lbs.)
50 Pull-Ups
50 Box Jump Overs (30/24)
50 Pull-Ups
50 Deadlifts (185/135lbs.)
50 HSPUS
50 Calorie Row
Immediately into the same thing at 25 reps.
You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up a little if
you wanna try it 🙂

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Friday 11/17/23

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

ROWVEMBER RULES – THE SAME ALL WEEK. This is the last day to Row this week. No rowing points for Saturday or Sunday

STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD
9 Rounds:
4 Alternating DB Snatches
4 Toes-To-Bar
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Toes-To-Bar
3 Rounds:
5 Shuttle Runs
10 Cal Row

STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD
9 Rounds:
4 Alternating DB Snatches
4 Toes-To-Bar
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Toes-To-Bar
3 Rounds:
5 Shuttle Runs
10 Cal Row

STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD
9 Rounds:
4 Alternating DB Snatches
4 Toes-To-Bar
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Toes-To-Bar
3 Rounds:
5 Shuttle Runs
10 Cal Row

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Thursday WOD 11/16/23

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

ROWVEMBER RULES SAME ALL WEEK

STRENGTH
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
5 Rounds
3 min AMRAP
Rest 1 min between rounds
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups

STRENGTH
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
5 Rounds
3 min AMRAP
Rest 1 min between rounds
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups

STRENGTH
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
5 Rounds
3 min AMRAP
Rest 1 min between rounds
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups

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Wednesday WOD 11/15/23

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

ROWVEMBER RULES SAME ALL WEEK. Check back to Monday and review. No more than 1000 per day, no staying past the hour, extra points if you do it all 5 days.

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

Comments Disabled| |