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Tuesday WOD 3/19/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early

STRENGTH
Power Snatch 8×2
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Tabata abs if finish early


Monday WOD 3/18/24

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

STRENGTH
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds
WOD
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunges
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks


Friday 3/15/24

Friday Schedule: 6am/8am/9am WOD – 430 Open Gym

STRENGTH
4 Rounds
10 Tricep Press Downs
10 DB Kick Backs
10 Tricep Extension Overhead
10 DB Rows
WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pull-Ups

STRENGTH
4 Rounds
10 Tricep Press Downs
10 DB Kick Backs
10 Tricep Extension Overhead
10 DB Rows
WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pull-Ups

STRENGTH
4 Rounds
10 Tricep Press Downs
10 DB Kick Backs
10 Tricep Extension Overhead
10 DB Rows
WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pull-Ups


Thursday WOD 3/14/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk


Wednesday WOD 3/13/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest


Tuesday WOD 3/12/24

Tuesday Schedule: 6am/8am/530pm WOD – 9am Open Gym

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65