(910) 612-2203

Tuesday WOD 4/1/25

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

Strength:
Dead Hang from Bar 5 Sets of 30 – 45 Seconds (advanced add weight)
Turkish Get Ups 5 Sets of 2 Reps each arm (build in load)
WOD
50-40-30-20-10
SA DB Snatch (35/50)
Box Jumps or Step Ups

Strength:
Dead Hang from Bar 5 Sets of 30 – 45 Seconds (advanced add weight)
Turkish Get Ups 5 Sets of 2 Reps each arm (build in load)
WOD
50-40-30-20-10
SA DB Snatch (35/50)
Box Jumps or Step Ups

Strength:
Dead Hang from Bar 5 Sets of 30 – 45 Seconds (advanced add weight)
Turkish Get Ups 5 Sets of 2 Reps each arm (build in load)
WOD
50-40-30-20-10
SA DB Snatch (35/50)
Box Jumps or Step Ups

No Comments| |

Monday WOD 3/31/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD – 530pm SPIN

Strength: 
Push Press 5 Sets of 3 Reps Build In Load
(look at last Tuesday loads and aim for same or higher loads)
WOD:
“Curve Ball”
For Time
100 Double Unders or 200 Singles
50 Abmat Sit Ups
25 Med Ball Cleans
80 Double Unders or 160 Singles
40 Abmat Sit Ups
20 Med Ball Cleans
60 Double Unders or 120 Singles
30 Abmat Sit Ups
15 Med Ball Cleans
40 Double Unders or 80 Singles
20 Abmat Sit Ups
10 Med Ball Cleans
20 Double Unders or 40 Singles
10 Abmat Sit Ups
5 Med Ball Cleans

Strength: 
Push Press 5 Sets of 3 Reps Build In Load
(look at last Tuesday loads and aim for same or higher loads)
WOD:
“Curve Ball”
For Time
100 Double Unders or 200 Singles
50 Abmat Sit Ups
25 Med Ball Cleans
80 Double Unders or 160 Singles
40 Abmat Sit Ups
20 Med Ball Cleans
60 Double Unders or 120 Singles
30 Abmat Sit Ups
15 Med Ball Cleans
40 Double Unders or 80 Singles
20 Abmat Sit Ups
10 Med Ball Cleans
20 Double Unders or 40 Singles
10 Abmat Sit Ups
5 Med Ball Cleans

Strength: 
Push Press 5 Sets of 3 Reps Build In Load
(look at last Tuesday loads and aim for same or higher loads)
WOD:
“Curve Ball”
For Time
100 Double Unders or 200 Singles
50 Abmat Sit Ups
25 Med Ball Cleans
80 Double Unders or 160 Singles
40 Abmat Sit Ups
20 Med Ball Cleans
60 Double Unders or 120 Singles
30 Abmat Sit Ups
15 Med Ball Cleans
40 Double Unders or 80 Singles
20 Abmat Sit Ups
10 Med Ball Cleans
20 Double Unders or 40 Singles
10 Abmat Sit Ups
5 Med Ball Cleans

No Comments| |

Friday WOD 3/28/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am Open Gym – 430pm Open Gym

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

No Comments| |

Thursday WOD 3/27/25

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

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
Aim for the same or higher load than last week on Thursday.
WOD
AMRAP in 15:
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
Aim for the same or higher load than last week on Thursday.
WOD
AMRAP in 15:
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Back Squats 2 Reps E2MOM for 5 Sets (build in load)
Aim for the same or higher load than last week on Thursday.
WOD
AMRAP in 15:
5 Pull Ups
10 Push Ups
15 Air Squats

No Comments| |

Wednesday WOD 3/26/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD

For Time:
Buy In: 1000 Meter Run
5 Rounds of:
5 Burpees
10 Wallballs
15 Calories
20 Weighted Lunges
25 Sit Ups
30 foot Farmer Carry (35s/50s)
Cash Out: 1000 Meter Run

For Time:
Buy In: 1000 Meter Run
5 Rounds of:
5 Burpees
10 Wallballs
15 Calories
20 Weighted Lunges
25 Sit Ups
30 foot Farmer Carry (35s/50s)
Cash Out: 1000 Meter Run

For Time:
Buy In: 1000 Meter Run
5 Rounds of:
5 Burpees
10 Wallballs
15 Calories
20 Weighted Lunges
25 Sit Ups
30 foot Farmer Carry (35s/50s)
Cash Out: 1000 Meter Run

No Comments| |