Wednesday 7-10-24

Strength Day!

Warm Up:
Row 500m
10 Leg Swings Each Leg 
15 Cal Cardio (bike or ski)

Mobility:
16 Cross Side to Side 
10 Banded Pass Thrus 
Half Squat Locked Rotation 

Strength:
BENCH PRESS 
8-5-3-3-3 
*Work up to heavy

Goblet Squats 
12-12-12-12
*Get heavier each set of 12 :) 

SuperSet:
20 B Stance Crossbody RDL's 
15-20 Banded Bicep Curls 

Categories WOD

Tuesday 7-9-24

Lace Up those Running Shoes! 

Warm Up:
Run 400m
EMOM 
5 Push Ups 
8 Light Thrusters (db)

Skill:
2 Rounds 
6 Pull Ups with slow negative release 
10 Negative Push Ups (slow!)
3 Wall Walks 

WOD:
5 Rounds for time:
Run 200m
24 ALT DB Snatch (40/25#)
Run 200m 
**Rest 1 Min between rounds 


Categories WOD

Monday 7-8-24

Full Week... Let's go! 

Warm Up: 
R0w 400m
15 OH Squats (pvc)
10 Sit Ups 
5 Burpees 

Mobility:
Armless Prayer (45 sec hold)
Front Rack Fixer (30 Sec hold 2x) 
Hip Opener (30 sec hold each side)

Strength:
Front Squats 
6-6-6-6-6 
**Climb up in weight as you go

WOD:
For Time:
12 Squat Cleans (135/95#)
36 Pull Ups 
12 Squat Cleans (135/95#)

Rest 2 Min 

6 Squat Cleans (155/115#)
18 Chest To Bar Pull Ups 
6 Squat Cleans (155/115#)

Categories WOD

Friday 6-5-24

Happy Friday! 

Warm Up:
Run 1 Mile ... you know you ate too many snacks yesterday!
15 Wall Balls 
10 Burpees 

WOD:
OPEN GYM... or try this 

For Time:
100 Walking Lunges 
100 Burpees 
100 Sit Ups 
100 KB Swings 
**Break it up however you like! Enjoy! 

Categories WOD

4th Of July 2024

Happy 4th of July 
8:30 am only today! 

Holiday Hero WOD! 
For Time:
Run 200m
20 Deadlifts (275/165#)
Run 200m
20 KB Swings (70/44#)
Run 200m
20 OH Squats or Back Squats (115/75#)
Run 200m
20 Burpees 
Run 200m
20 Chest to Bar Pull Ups 
Run 2oom
20 Box Jumps (24/20")
Run 20m
20 DB Squat Cleans (40/25#)
Run 200m

Categories WOD

Wednesday 7-3-24

Strength Day 

Warm Up:
Run 400m
20 Cal Cardio 
6 Inch Worm with Push Up

Mobility:
Foam Roll in OH Position 
Pec Stretch 
Banded Lat Stretch 

Strength:
Seated Strict Press (use bench and rig)
5-5-5-5-5

and 
BB OH Walking Lunges (increase weight each set)
24-24-24-24 

Superset (to be completed 4x)
10 Off Set Push Ups 
10 Sumo Stance Good Morning (empty BB or lighter) 

Conditioning:
Timed 2 mile or 3 mile run 

Categories WOD

Tuesday 7-2-24

Thursday 4th Of July, 8:30am only! 

Warm Up:
Run 400m
EMOM for 5 min 
5 Push Ups 
12 KB Swings (light)

Skill:
2 Rounds 
15-20 Prone Single Leg Hamstring Curls 
20 Alternating Toe to hand v-sit ups 
12 Renegade Row (heavy db's)

WOD:
AMRAP in 18 min of: 
200m Burden Run (hold 45/25# plat)
24 Toes to Bar 
12 Jerks (155/115#) (no rack)
20 Step Ups with Burden plate (24/20")

Categories WOD

Monday 7-1-24

Happy July! 

Warm Up:
Run 800m
30 Walking Lunges 
20 Sit Ups 
10 Burpees 

Mobility:
Pigeon 
10 Good Mornings (pvc or BB)
Wall Hinge 

Strength:
Back Squat (2 sec pause)
6-6-6-6-6

WOD:
For Time: 
5 Rope Climbs 
25 Deadlifts (225/155#)
50 Wall Balls (20/14#)
200 Ft Farmer Carry (50/35# DB's)
50 Wall Balls 
25 Deadlifts 
5 Rope Climbs 
**scale for RC is 15 Pull ups 

Categories WOD

Friday 6-28-24

Remember Friday is OPEN GYM! Coaches only 8am, 4,5pm! 

Open gym is a great time to come in and make you a workot you missed this week! Don't just skip today because there isn't a class. Use this time to work on something.. do you have your pull ups, bench press, heavy back squats!??

Warm Up:
Run 400m
Row 500m
30 Sit Ups 
10 Push Ups 

WOD:
Still can't decide what to do?? 
Try this:
4 Rounds for time of:
15 Pull Ups 
15 Slam Balls 
15 DB Thrusters (40/25#)
15 Renegade Row Push Ups (40/25#)

Categories WOD

Thursday 6-27-24

1 Week Till 4th Of July! 

Warm Up:
Row 600m
EMOM for 5 Min 
10 KB Swings 
4 SA Squat Clean Thruster (DB light)

Skill:
Cardio Time... Flush it out
2 Min Max Effort Cardio 
Rest 1 Min 

6 Rounds ... switch machines after 2 min on 

WOD:
5 Rounds 
In 3 Min:
8 Power Cleans (95/65#)
10 KB Swings (53/35)
Remaining time:
 Max Reps Burpee Box Jumps (24/20")
Rest 2 Min between rounds 
**SCORE is total Burpee Box Jumps for all 5 rounds 

Categories WOD