(910) 579-9348

Friday WOD 8/9/24

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

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

Comments Disabled| |

Thursday WOD 8/8/24

Thursday 8am and 530pm WOD – Open Gym 9am/530pm

THERE WILL BE WOD at 530pm not BOOTCAMP.

WOD

4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count

WOD

4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count

WOD

4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count

Comments Disabled| |

Wednesday WOD 8/7/24

 

 

Screenshot

As of now we plan to be open for 6am WOD – 7am Bootcamp and 8am WOD.

We will close the gym at 9am for the remainder of the day. Stay tuned for Thursday.

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

Comments Disabled| |

Tuesday WOD 8/6/24

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

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

Comments Disabled| |

Monday WOD 8/5/24

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

STRENGTH
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
30/24 Calorie Row
20 Power Cleans (155/105)
30/24 Calorie Row
15 Front Squats (155/105)
30/24 Calorie Row
10 Squat Cleans (155/105)

STRENGTH
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
30/24 Calorie Row
20 Power Cleans (155/105)
30/24 Calorie Row
15 Front Squats (155/105)
30/24 Calorie Row
10 Squat Cleans (155/105)

STRENGTH
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
30/24 Calorie Row
20 Power Cleans (155/105)
30/24 Calorie Row
15 Front Squats (155/105)
30/24 Calorie Row
10 Squat Cleans (155/105)

Announced On Site

Comments Disabled| |