(910) 612-2203

Monday 12/23/24

 

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

NO BOOTCAMP TODAY

CLOSED TUESDAY AND WEDNESDAY.

NO 6am on Thursday. Thursday will be OPEN GYM from 8-10 and from 5-630

Strength
Back Squat
Establish 1-rep max

WOD
10 Rounds for time
5 strict pull-ups
7 strict dips (scaled bench dips)
35 double-unders

Strength
Back Squat
Establish 1-rep max

WOD
10 Rounds for time
5 strict pull-ups
7 strict dips (scaled bench dips)
35 double-unders

Strength
Back Squat
Establish 1-rep max

WOD
10 Rounds for time
5 strict pull-ups
7 strict dips (scaled bench dips)
35 double-unders

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Saturday 12/21/24 WOD

ONE WOD ON SATURDAY – 830AM            SPIN @7am

TWELVE DAYS OF CHRISTMAS:

On the 1st day of Christmas I did 1 Pull Up

On the 2nd day of Christmas I did 1 Pull up and 2 Push Ups

On the 3rd day of Christmas I did 1 Pull up, 2 Push Ups and 3 Hang Power Cleans

Show Up Tomorrow for the rest of the story!!!

 

TWELVE DAYS OF CHRISTMAS:

On the 1st day of Christmas I did 1 Pull Up

On the 2nd day of Christmas I did 1 Pull up and 2 Push Ups

On the 3rd day of Christmas I did 1 Pull up, 2 Push Ups and 3 Hang Power Cleans

Show Up Tomorrow for the rest of the story!!!

 

TWELVE DAYS OF CHRISTMAS:

On the 1st day of Christmas I did 1 Pull Up

On the 2nd day of Christmas I did 1 Pull up and 2 Push Ups

On the 3rd day of Christmas I did 1 Pull up, 2 Push Ups and 3 Hang Power Cleans

Show Up Tomorrow for the rest of the story!!!

 

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Friday Dec 20 WOD

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

Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70

Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70

Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70

Comments Disabled| |

Wednesday WOD 12/18/24

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

Strength
Bench Press (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
Death by:
starting with 12 reps each round, add 1 rep after each full block
Minute 1: 12 Burpees
Minute 2: 12 Jumping Air Squats
Minute 3: 12 Push-ups
Minute 4: 12/10 calories row
Minute 5: rest

Strength
Bench Press (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
Death by:
starting with 12 reps each round, add 1 rep after each full block
Minute 1: 12 Burpees
Minute 2: 12 Jumping Air Squats
Minute 3: 12 Push-ups
Minute 4: 12/10 calories row
Minute 5: rest

Strength
Bench Press (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
Death by:
starting with 12 reps each round, add 1 rep after each full block
Minute 1: 12 Burpees
Minute 2: 12 Jumping Air Squats
Minute 3: 12 Push-ups
Minute 4: 12/10 calories row
Minute 5: rest

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Tuesday 12/17/24

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

Strength
Squat Cleans T&G
Every 2:00 x 6 rounds
3 – 3 – 3 – 2 – 2 – 2
WOD
10 – 8 – 6 – 4 – 2
T&G Squat Cleans 165/115
100m run

Strength
Squat Cleans T&G
Every 2:00 x 6 rounds
3 – 3 – 3 – 2 – 2 – 2
WOD
10 – 8 – 6 – 4 – 2
T&G Squat Cleans 165/115
100m run

Strength
Squat Cleans T&G
Every 2:00 x 6 rounds
3 – 3 – 3 – 2 – 2 – 2
WOD
10 – 8 – 6 – 4 – 2
T&G Squat Cleans 165/115
100m run

Comments Disabled| |