Daily WOD

Tuesday 4/16/24

  CYCLE NOTES:  Again today, posture is the key. Effective split squats and sumo deadlifts challenge our ability to keep as vertical as possible to access the strongest links in the posterior chain. Long sets of snatches and steps built antirational strength.   STRENGTH: Lower Body Superset 4x A. 10/10 Bulgarian Split Squats B. 10 …

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Monday 4/15/24

CYCLE NOTES: We continue to build muscular endurance this week. Today, we do that by making a lot of demands on trunk stability and power. The strength portion of this workout should focus on length & height. The conditioning requires efficient vertical power alternating with long limbs and spine to move quickly and painlessly through …

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Sunday 4/14/24

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

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Saturday 4/13/24

  WORKOUT: SWINGING PARTNER AMRAP ANNIE 30:00 AMRAP 10-20-30-40-50-etc Double Unders Sit-Ups Kettlebell Swings Partition as needed

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Friday 4/12/24

  STRENGTH: 3-4x 40m/each A. Sled Push B. Sandbag Carry C. Rest ~2:00   WORKOUT: 3 Rounds for time of: 200m Run 15 Front Squats

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Thursday 4/11/24

TODAY’S SCHEDULE 6am  and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 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 4/10/24

  WORKOUT: 30:00 AMRAP 40 Calories 20 Shoulder to Overhead 10 Barbell Curls 5 Barbell Roll-Outs

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Tuesday 4/9/24

  STRENGTH: Upper-Body Superset 4x A. 10/10 Dumbbell Z Press B. 5 Weighted Ring Pull-Ups   WORKOUT: 12:00 Ascending AMREP 2-4-6-8-10-etc Pushups Gorilla Rows (1/1-2/2-3/3-etc)

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Monday 4/8/24

  STRENGTH: Lower Body Superset 4x A. 10/10 Bulgarian Split Squats B. 10 Sumo Deadlifts   WORKOUT: Alternating LONG Tabata (10x :45/:15) A. Dumbbell Thrusters (Heavy) B. Step-Ups

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Sunday 4/7/24

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

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