Daily WOD
Monday 9/20/21
FUNCTIONAL FITNESS PART 1 A. Front Squat 8 / 6 / 4 / 8 / 6 / 4 New Squat Cycle!!! Rest 2:00 between sets The second wave should be heavier than the first! PART 2 10min AMRAP: 200m Run 10 Goblet Squat 10 V-Up STANDARD: 26/18 lb RX: 35/26 lb ...
Sunday 9/19/21
TODAY’S SCHEDULE 8:30am – 10:30 am KidsFit 8:30am – OPEN GYM 9:30am – OPEN GYM 10:30am – OPEN GYM 11:30am – YOGA
Saturday 9/18/21
FUNCTIONAL FITNESS In teams of 2, complete for time: Run 400 meters together 2 rounds 50 Wall Balls 50 Alt. DB Snatches Run 400 meters together 2 rounds 50 Alt. DB Hang Clean + Jerk 50 Plank DB Pull Through Run 400 meters together 2 rounds 50 Russian Twists 50 DB ...
Friday 9/17/21
FUNCTIONAL FITNESS PART 1 Deadlift; 3-3-3-3-3; building to challenging triple (Final Week) PART 2 3:00 Max Cals 2:00 REST 2:00 Box Jumps 2:00 REST 1:00 Burpees
Thursday 9/16/21
OLYMPIC LIFTING A) Hang power snatch + Snatch PJ + OHS; 2+2+2; every :90 building in 4 sets with technique weight B) Slow pull to knee Power Snatch + Hang Squat snatch (BK) + squat snatch; 1+1+1; every 2:00; build in 5 sets Then: Squat snatch; every 2:00; building 1 x 3 2 ...
Wednesday 9/15/21
FUNCTIONAL FITNESS AMRAP 5: 21 Calorie 15 Toes to Bar 12 Push Jerks Rest 4:00 AMRAP 5: 18 Calorie 12 Toes to Bar 9 Push Press Rest 4:00 AMRAP 5: 15 Calorie 9 Toes to Bar 6 Strict Press STANDARD: 45/35 lb RX: 75/55 lb SPORT: 85/65 lb COMPETITION: 95/75 lb
Tuesday 9/14/21
FUNCTIONAL FITNESS PART 1 Back Squat: Find a 1RM PART 2 1-2-3-4-5-6-7-8-9-10: Pistols 30 Double Unders After Each Round
Monday 9/13/21
FUNCTIONAL FITNESS PART 1 A1.Chin Up + 2 second static Hold above Bar 4×4-6.. add weight to increase the challenge A2. Seated DB/KB Shoulder Press: 4×12(each arm) PART 2 3 x 3 min AMRAP. 2 minute rest between each AMRAP. 15 Hang Power Snatch 10 Sit Ups * Max calories in remaining ...
Sunday 9/12/21
TODAY’S SCHEDULE 8:30am – 10:30 am KidsFit 8:30am – OPEN GYM 9:30am – OPEN GYM 10:30am – OPEN GYM 11:30am – YOGA
Saturday 9/11/21
FUNCTIONAL FITNESS Partner WOD: Buy in: 60 Shoulder to Overhead Then… 8 rounds each (I-go-you-go style) of: 5 Toes To Bar 10 Thruster 200m run Then… Buy out: 60 Shoulder to Overhead On the shoulder to overhead, athletes can split up reps however desired. The middle portion must be done one round at a time ...