Daily WOD

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

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

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 (5 each side)

30 double unders

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

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

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 remaining time: Max Calorie

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

TODAY’S SCHEDULE

8:30 am – Mobility Yoga
9am – 11:30am – KidsFit
9:30am  – OPEN GYM
10:30am – OPEN GYM

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

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

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