(910) 612-2203

Monday WOD 3/3/25

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

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

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Saturday WOD 2/8/25

Saturday WOD 830AM – SPIN 7am – Open Gym 7-8am

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

Comments Disabled| |

Friday WOD 2/7/25

HAPPY FRIYAY

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

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Comments Disabled| |

Thursday WOD 2/6/25

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

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

DB Weights (50/35)

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

Comments Disabled| |

Wednesday WOD 2/5/25

Wednesday Schedule: 6amWOD/7amBOOTCAMP/8amWOD/9amWOD/530pmWOD

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 DB Thrusters (35s/20s)
30 burpees
10 DB Thrusters (40s/25s)
30 pull-ups
10 DB Thrusters (50s/35s)
30 calories on row

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 thrusters 95/65 or DB Thrusters
30 burpees
10 thrusters 115/75 or DB Thrusters
30 pull-ups
10 thrusters 135/95 or DB Thrusters
30 calories on row

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 thrusters 95/65 or DB Thrusters
30 burpees
10 thrusters 115/75 or DB Thrusters
30 pull-ups
10 thrusters 135/95 or DB Thrusters
30 calories on row

Comments Disabled| |