(910) 612-2203

Monday WOD 12/9/24

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

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %
2 x 2 @ 85%
One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

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Friday WOD 12/6/24

Friday Schedule: 6am/8am/9am WOD – CLOSED IN THE PM FOR CFOIB CHRISTMAS GATHERING 7-9 at Coach KJs

Strength/Skill
5 Sets Building in Weight: 1 Power Snatch + 2 Overhead Squats
WOD
3 Rounds
10 Overhead Squats 95/65
50 double-unders (2:1 Singles)
Rest 1Min
3 Rounds
10 Hanging Power Snatch 115/75
40 double-unders
Rest 1 Min
3 Rounds
10 Snatch (Power or Squat) 135/95
30 double-unders

Strength/Skill
5 Sets Building in Weight: 1 Power Snatch + 2 Overhead Squats
WOD
3 Rounds
10 Overhead Squats 95/65
50 double-unders (2:1 Singles)
Rest 1Min
3 Rounds
10 Hanging Power Snatch 115/75
40 double-unders
Rest 1 Min
3 Rounds
10 Snatch (Power or Squat) 135/95
30 double-unders

Strength/Skill
5 Sets Building in Weight: 1 Power Snatch + 2 Overhead Squats
WOD
3 Rounds
10 Overhead Squats 95/65
50 double-unders (2:1 Singles)
Rest 1Min
3 Rounds
10 Hanging Power Snatch 115/75
40 double-unders
Rest 1 Min
3 Rounds
10 Snatch (Power or Squat) 135/95
30 double-unders

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Thursday WOD 12/5/24

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

Strength
Deadlift
2 x 2 @ 70%
2 x 2 @ 78%
2 x 2  @ 85%
2+ @ 85%
WOD  FOR TIME
3 Rounds for time
10 Barbell Reverse Lunges (45/65)
20 Double Hang Power Cleans (20s/35s)
5 Wall Walks

Strength
Deadlift
2 x 2 @ 70%
2 x 2 @ 78%
2 x 2  @ 85%
2+ @ 85%
WOD  FOR TIME
3 Rounds for time
10 Barbell Reverse Lunges (45/65)
20 Double Hang Power Cleans (20s/35s)
5 Wall Walks

Strength
Deadlift
2 x 2 @ 70%
2 x 2 @ 78%
2 x 2  @ 85%
2+ @ 85%
WOD  FOR TIME
3 Rounds for time
10 Barbell Reverse Lunges (45/65)
20 Double Hang Power Cleans (20s/35s)
5 Wall Walks

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Wednesday WOD 12/4/24

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

Strength
Bench Press
2 x 2 @ 70%
2 x 2 @ 78$
2 x 2 @ 85%
2+ @ 85%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
5 Devil Press
10 Toes To Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 KBS
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Bench Press
2 x 2 @ 70%
2 x 2 @ 78$
2 x 2 @ 85%
2+ @ 85%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
5 Devil Press
10 Toes To Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 KBS
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Bench Press
2 x 2 @ 70%
2 x 2 @ 78$
2 x 2 @ 85%
2+ @ 85%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
5 Devil Press
10 Toes To Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 KBS
Time Remaining per round Max Cal Row
rest 1 minute between each round

Comments Disabled| |

Tuesday WOD 12/3/24

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

Strength
Ever 90 sec for 8 Rounds (12 minutes)
2 Push Press
2 Push Jerks

WOD
For time:
Buy-in
35 Calories on the Rower
10 Push Press (35/45)
15 pull-ups
10 Push Press (35/45)
12 pull-ups
10 Push Press
9 pull-ups
10 Push Press (35/45)
6 pull-ups
10 Push Press (35/45)
3 pull-ups

Cash Out: 35 Calories

Strength
Ever 90 sec for 8 Rounds (12 minutes)
2 Push Press
2 Push Jerks

WOD
For time:
Buy-in
35 Calories on the Rower
10 Push Press (35/45)
15 pull-ups
10 Push Press (35/45)
12 pull-ups
10 Push Press
9 pull-ups
10 Push Press (35/45)
6 pull-ups
10 Push Press (35/45)
3 pull-ups

Cash Out: 35 Calories

Strength
Ever 90 sec for 8 Rounds (12 minutes)
2 Push Press
2 Push Jerks

WOD
For time:
Buy-in
35 Calories on the Rower
10 Push Press (35/45)
15 pull-ups
10 Push Press (35/45)
12 pull-ups
10 Push Press
9 pull-ups
10 Push Press (35/45)
6 pull-ups
10 Push Press (35/45)
3 pull-ups

Cash Out: 35 Calories

Comments Disabled| |