(910) 612-2203

Thursday 1/15/26

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp

Strength Skill

  • Power Clean + Push Press
    • 6 sets of 2+2 (slightly heavier than last week)

Conditioning (16 min EMOM)

  • 14/12 Cal Row or Bike
  • 12 Toes To Bar or Knee Raises
  • 50 Double Unders or 100 Singles
  • Rest

Strength Skill

  • Power Clean + Push Press
    • 6 sets of 2+2 (slightly heavier than last week)

Conditioning (16 min EMOM)

  • 14/12 Cal Row or Bike
  • 12 Toes To Bar or Knee Raises
  • 50 Double Unders or 100 Singles
  • Rest

Strength Skill

  • Power Clean + Push Press
    • 6 sets of 2+2 (slightly heavier than last week)

Conditioning (16 min EMOM)

  • 14/12 Cal Row or Bike
  • 12 Toes To Bar or Knee Raises
  • 50 Double Unders or 100 Singles
  • Rest

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Wednesday WOD 1/14/26

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

Conditioning:
4 Rounds for Time:
500 Meter Row or 400 Meter Run
20 KBS
15 Burpee Box Jump Overs or Step Overs
 
MIDLINE WORK
Hollow Hold – 3 x 30-45 Sec
Side Plank – 2 x 30 Sec each side

Conditioning:
4 Rounds for Time:
500 Meter Row or 400 Meter Run
20 KBS
15 Burpee Box Jump Overs or Step Overs
 
MIDLINE WORK
Hollow Hold – 3 x 30-45 Sec
Side Plank – 2 x 30 Sec each side

Conditioning:
4 Rounds for Time:
500 Meter Row or 400 Meter Run
20 KBS
15 Burpee Box Jump Overs or Step Overs
 
MIDLINE WORK
Hollow Hold – 3 x 30-45 Sec
Side Plank – 2 x 30 Sec each side

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Tuesday 1/13/26

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

Strength Skill

  • BENCH PRESS – 5×5 (good full clean reps)
  • Superset:
  • Strict Pull Ups/Ring Rows 4×8=12
  • DB Floor Press – 3×10

Conditioning

Interval Sprints x 10 

15 Sec Sprint/45 Sec Easy Jog

Strength Skill

  • BENCH PRESS – 5×5 (good full clean reps)
  • Superset:
  • Strict Pull Ups/Ring Rows 4×8=12
  • DB Floor Press – 3×10

Conditioning

Interval Sprints x 10 

15 Sec Sprint/45 Sec Easy Jog

Strength Skill

  • BENCH PRESS – 5×5 (good full clean reps)
  • Superset:
  • Strict Pull Ups/Ring Rows 4×8=12
  • DB Floor Press – 3×10

Conditioning

Interval Sprints x 10 

15 Sec Sprint/45 Sec Easy Jog

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Monday WOD 1/12/26

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

Strength

  • Back Squat – 6×4 @ build to a slightly heavier load than last weeks 5×5.
  • Superset w/DBs:
    • Tempo RDL (3 sec lower) – 3×8
    • Walking Lunges – 3×20 steps

Conditioning (10 min)
Every 2 Min x 5 Rounds:

  • 12 DB Thrusters (40s/20s)
  • 10/8 Cal Row or Bike

Strength

  • Back Squat – 6×4 @ build to a slightly heavier load than last weeks 5×5.
  • Superset w/DBs:
    • Tempo RDL (3 sec lower) – 3×8
    • Walking Lunges – 3×20 steps

Conditioning (10 min)
Every 2 Min x 5 Rounds:

  • 12 DB Thrusters (40s/20s)
  • 10/8 Cal Row or Bike

Strength

  • Back Squat – 6×4 @ build to a slightly heavier load than last weeks 5×5.
  • Superset w/DBs:
    • Tempo RDL (3 sec lower) – 3×8
    • Walking Lunges – 3×20 steps

Conditioning (10 min)
Every 2 Min x 5 Rounds:

  • 12 DB Thrusters (40s/20s)
  • 10/8 Cal Row or Bike

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Friday WOD 1/9/26

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

The Longest Mile
4 Rounds for Time:
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

The Longest Mile
4 Rounds for Time:
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

The Longest Mile
4 Rounds for Time:
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

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