(910) 579-9348

Wednesday WOD 10/2/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

Bootcamp 7am

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

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Tuesday WOD 10/01/24

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

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

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Monday WOD 9/30/24

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

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

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Friday WOD 9/27/24

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

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

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Thursday 9/26/24

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

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

No Comments| |