Daily WOD

Monday 11/4/23

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 …

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Sunday 12/3/23

TODAY’S SCHEDULE 9:00 – 9:45am: TotFit 9:30 – 10:00am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: YouthFit

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Saturday 12/2/23

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

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Friday 12/1/23

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 …

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Thursday 11/30/23

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

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Wednesday 11/29/23

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

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Tuesday 11/28/23

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 …

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Monday 11/27/23

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 …

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Sunday 11/26/23

TODAY’S SCHEDULE 9:00 – 9:45am: TotFit 9:30 – 10:00am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: YouthFit

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Saturday 11/25/23

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

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