Daily WOD

Part One:

Shoulder To Overhead (12 minutes)

1 Set of: 3 Push Presses + 2 Push Jerks + 1 Split Jerk

2 Set of: 2 Push Presses + 2 Push Jerks + 1 Split Jerk

2 Set of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

 

Part Two:
For Time (15 min cap)

Row 2,000 meters or Bike 4000 meters

25 Hand Release Push Ups

25 Strict Barbell overhead press

25 Toes to Bar

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 85/65 lb

COMPETITION: 95/75 lb

Functional Fitness:

Partner Workout:  4 Rounds (each) – 3 minute AMRAP

15 power Clean

10 Front Rack Reverse Lunge

In remaining time max calorie

*One Partner does 3min AMRAP while the other Rest. Switch after each 3min AMRAP

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORT: 105/85 lb

COMPETITION: 125/105 lb

Part One:

Gymnastics skill work!

3 rounds

5-10 kipping pull-ups/C2B or 3-5 RIng/Bar MU’s

:15s handstand hold (facing the wall)

5 HSPU or pike push-ups / 3-5 Wall Facing Push Ups

:15s active hang from rings or rig

 

Part Two:

10 min AMRAP:

2 Turkish Get Up (1 Each Side)

10 Hollow Up

2 Wall Walk

10 Alt V-Up

 

STANDARD: 35/18 lb

RX: 44/35 lb

SPORT: 53/44 lb

COMPETITION: 70/53 lb

TODAYS SCHEDULE

6am  and 7am OPEN GYM
9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

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

Julie’s AOTM WORKOUT!

25 minute EMOM:

Minute 1: 20 Plate Twist (10 each side)

Minute 2: 20 Russian KB Swings

Minute 3: 10 KB Plank Pull Through

Minute 4: 10 KB Goblet Squats

Minute 5: MAX Single Unders

Minute 6: Rest

 

STANDARD: 35/18 lb

RX: 44/35 lb

SPORT: 53/44 lb

COMPETITION: 70/53 lb

Part One:

Shoulder To Overhead: Building

1 Set of: 3 Push Presses + 2 Push Jerks + 1 Split Jerk

2 Set of: 2 Push Presses + 2 Push Jerks + 1 Split Jerk

2 Set of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

 

Part Two:

2:00 on/1:00 off x 4 Rounds

12 Calorie

12 Alt DB Snatch

Max Toes to Bar

 

STANDARD: 35/20

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/50 lb

Part One:

Back Squats: Building

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat

 

Part Two:

Alternating Tabata, :20s on, :10s off x 8 Minutes:

Burpee

Box Jump Overs

Part One:

E2OM x 12 Minutes – Moderate load across

FOR QUALITY: 1 Hang Power Clean 1 Power Clean

 

Part Two:

5 rounds: (12 min cap)

12 Hang Power Clean

12 Burpee to Target

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 95/75 lb

COMPETITION: 115/85 lb