Daily WOD
Saturday 9/24/22
Functional Fitness: On the 5:00 x 5 Rounds: 400 Meter Run Max Rounds of “The Chief” [The Chief]: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats *Score = Rounds + Reps STANDARD: 45/35 lb RX: 75/55 lb SPORT: 95/65 lb COMPETITION: 115/85 lb
Thursday 9/23/22
TODAYS SCHEDULE 6am and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 3:30pm – 4:15pm KIDSFIT 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY
Friday 8/23/22
Part 1: Complete 3 sets each of: 1. Ring Row (supinated grip) x 8-10 Rest :30s 2. 8-10rep lateral DB or plate raises Rest :30s 3. Hollow Hold x :15-:30sec Rest :30s Part 2: 3 Rounds – 3 minute AMRAP/ 2min REST 10 Single arm db overhead lunges (5 each side) 10 DB STOH ...
Wednesday 8/21/22
AMRAP 25: 7 Pull-ups 7 Power Snatches 7 Weighted V-Up Every 5 Minutes [Starting at 0:00]: 400 Meter Run STANDARD: 45/35 lb RX: 75/55 lb SPORT: 95/65 lb COMPETITION: 115/85 lb
Tuesday 9/20/22
Part 1: Pausing Back Squat 6×2 On the 1:30 x 6 Sets 5 second pause at the bottom of each rep (increase weight each set) Part 2: 10min EMOM: Odd Minutes: 10 Box Jumps Even Minutes: 10 Deadlifts STANDARD: 45/35 lb RX: 135/95 lb SPORT: 155/125 lb COMPETITION: 185/155 lb
Monday 9/19/22
Part 1: Push Press 4 / 3 / 2 / 4 / 3 / 2 Rest :90s between sets The second wave should be heavier than the first! Final Week Part 2: In 9 minutes complete: 2 rounds of 20 db hang clean and jerk (alt ever 5 reps) 20 burpees over the db In ...
Sunday 9/18/22
TODAY’S SCHEDULE 8:30 am – Mobility Yoga 9am – 11:30am – KidsFit 9:30am – OPEN GYM 10:30am – OPEN GYM
Saturday 9/17/22
Functional Fitness: In teams of 2: 24min AMRAP 50 TTB 50 Walking Lunges (BW) 50 Alt DB Snatch 50 DB Plank Pass Through 50 Cals STANDARD: 35/20 RX: 50/35 lb SPORT: 55/40 lb COMPETITION: 65/45 lb
Friday 9/16/22
Part 1: Squat Snatch 5X2 Rest 2:00 between sets Part 2: EMOM x 12:00 1st: Row 250 meters or 500m Bike 2nd: 15 RKBS 3rd: 10 Thrusters STANDARD: 45/35 lb RX: 75/55 lb SPORT: 95/65 lb COMPETITION: 115/85 lb
Thursday 9/15/22
TODAYS SCHEDULE 6am and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 3:30pm – 4:15pm KIDSFIT 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY