Daily WOD

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 YOGA MOBILITY

FUNCTIONAL FITNESS

 

Lauren’s AOTM Workout!!

AMRAP in 25:00 minutes

4 Squat Cleans

6 Shoulder to Overhead

8 Sit Ups

200m Run

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORTt: 115/85 lb

COMPETITION: 135/115 lb

 

FUNCTIONAL FITNESS

 

Part 1:

 

Push Press On the 2:00 x 6 Sets:

[On the 0:00]: 5 Push Press

[On the 2:00]: 5 Push Press

[On the 4:00]: 3 Push Press

[On the 6:00]: 3 Push Press

[On the 8:00]: 1 Push Press

[On the 10:00]: 1 Push Press

 

Part 2:

Complete 3 rounds for time of:

50 Double Under

20 Squat Thrust

Farmers Carry (5x Wall to Turf and Back)

FUNCTIONAL FITNESS

 

Part 1:

Pausing Back Squat 6×3

*On the 1:30 x 6 Sets

*3 second pause at the bottom of each rep

 

Part 2:

Go every 3 minutes for 12 minutes:

8 Box Jump Overs

10 Front Squats

12 Calorie

 

Standard: 45/35 lb

Rx: 95/65 lb + 24’/20′

Sport: 115/95 lb + 30’/24′

Competition: 135/105lb + 30’/24′

TODAY’S SCHEDULE

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

FUNCTIONAL FITNESS

 

[Teams of 2] AMRAP 20:

Partner 1: Max Rounds of “DT”

Partner 2: 400 Meter Run

 

1 Round of “DT” =

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

*Switch stations upon completion of run

*Pick-up where partner left off on “DT”

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORT: 115/75 lb

COMPETITION: 135/95 lb

FUNCTIONAL FITNESS

 

Part 1:

 

Bench Press: 10-8-6-4-2

*Rest 1:30 between sets

* Goal is to increase 5-10 pounds each set

 

Part 2:

For Time:

10-9-8-7-6-5-4-3-2-1:

Toes to Bar

Lateral Barbell Burpees

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 YOGA MOBILITY

FUNCTIONAL FITNESS

10 Rounds For Time:

3 Pull-Up

6 Hang Power Snatch

12/9 Calorie

 

STANDARD: 45/35 lb

RX: 75/55 lb

SPORT: 95/65 lb

COMPETITION: 105/85 lb

TODAY’S SCHEDULE

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