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Tuesday WOD 5/9/23

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

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

Strength:
1. Snatch Grip Deadlift 3×3 @100% of 1RM Snatch
2. Squat Snatch 3×1 @85-90% of 1 RM Snatch
WOD 
FOR TIME
21-15-9
Deadlift – “HEAVY”
Handstand Push-Ups (Substitute with seated DB Presses)

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Saturday WOD 5/6/23

Saturday Schedule: 7am SPIN – 830 WOD w/Coach Corey

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

Teams of 2
30 Pull-Ups each – can be performed at the same time
30 Burpee Box Jump Overs each person. Total 60 for the Team
300 Wall Balls (20/14) – Total for the Team
30 Burpee Box Jump Overs each person. Total 60 for the Team
30 Pull-Ups each – can be performed at the same time

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Friday WOD 5/5/23

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

Strength: 
Shoulder Press 4×8 @80% of 1RM Strict Press

WOD
FOR TIME
5 rounds
100 meter Run
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

Strength:
Shoulder Press 4×8 @80% of 1RM Strict Press

WOD
FOR TIME
5 rounds
100 meter Run
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

Strength:
Shoulder Press 4×8 @80% of 1RM Strict Press

WOD
FOR TIME
5 rounds
100 meter Run
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

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Thursday WOD 5/4/23

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

Strength: 
Push Press x Split Jerk 5×3
2 Push Press + 1 Split Jerk = 1 Set
WOD
FOR TIME
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

Strength:
Push Press x Split Jerk 5×3
2 Push Press + 1 Split Jerk = 1 Set
WOD
FOR TIME
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

Strength:
Push Press x Split Jerk 5×3
2 Push Press + 1 Split Jerk = 1 Set
WOD
FOR TIME
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

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Wednesday 5/3/23

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

Strength:
Back Squat 3×3 70-80% of 1 RM Back Squat
WOD
FOR TIME
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats

Strength:
Back Squat 3×3 70-80% of 1 RM Back Squat
WOD
FOR TIME
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats

Strength:
Back Squat 3×3 70-80% of 1 RM Back Squat
WOD
FOR TIME
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats

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Tuesday WOD 5/2/23

 

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – NO SHOWER HAPPY HOUR after the 530 class – MEET AT MAKAI from 630 to 730.

Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row

Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row

Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row

Comments Disabled| |