(910) 612-2203

Monday WOD 6/1/26

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

Strength

Back Squat 5×4 heavier

Accessory

  • Walking Lunge Steps w/ DBs 20 steps
  • Weighted Sit-Ups 3×15

Conditioning:
15 Min AMRAP

  • 12 Wall Balls
  • 10 Box Jump Overs
  • 200m Run

Strength

Back Squat 5×4 heavier

Accessory

  • Walking Lunge Steps w/ DBs 20 steps
  • Weighted Sit-Ups 3×15

Conditioning:
15 Min AMRAP

  • 12 Wall Balls
  • 10 Box Jump Overs
  • 200m Run

Strength

Back Squat 5×4 heavier

Accessory

  • Walking Lunge Steps w/ DBs 20 steps
  • Weighted Sit-Ups 3×15

Conditioning:
15 Min AMRAP

  • 12 Wall Balls
  • 10 Box Jump Overs
  • 200m Run

Comments Disabled| |

Friday WOD 5/29/26

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Skill/Strength

Power Clean
Every 90 sec x 8 sets:

  • 2 Power Cleans

Accessory

  • Front Rack Lunges 3×12
  • Superman or Back Extensions 3×15

Conditioning

4 Rounds:

  • 400m Run
  • 15 Kettlebell Swings
  • 12 Toes-to-Bar

Skill/Strength

Power Clean
Every 90 sec x 8 sets:

  • 2 Power Cleans

Accessory

  • Front Rack Lunges 3×12
  • Superman or Back Extensions 3×15

Conditioning

4 Rounds:

  • 400m Run
  • 15 Kettlebell Swings
  • 12 Toes-to-Bar

Skill/Strength

Power Clean
Every 90 sec x 8 sets:

  • 2 Power Cleans

Accessory

  • Front Rack Lunges 3×12
  • Superman or Back Extensions 3×15

Conditioning

4 Rounds:

  • 400m Run
  • 15 Kettlebell Swings
  • 12 Toes-to-Bar

Comments Disabled| |

Thursday WOD 5/28/26

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

Strength

Strict Press
5×5

Accessory

  • DB Floor Press 3×8
  • Single Arm DB Row 3×10

Conditioning

10 Rounds:

  • 12/10 Cal Bike
  • Rest 1:1

Strength

Strict Press
5×5

Accessory

  • DB Floor Press 3×8
  • Single Arm DB Row 3×10

Conditioning

10 Rounds:

  • 12/10 Cal Bike
  • Rest 1:1

Strength

Strict Press
5×5

Accessory

  • DB Floor Press 3×8
  • Single Arm DB Row 3×10

Conditioning

10 Rounds:

  • 12/10 Cal Bike
  • Rest 1:1

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Wednesday WOD 5/27/26

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

Skill

EMOM 12

  • Odd: 5–8 Strict Pull-Ups
  • Even: 20–30s Handstand Hold

Accessory

  • Ring Rows 3×12
  • Hollow Rocks 3×20

Aerobic

30–40 Min Easy Bike or Row
(conversational pace)

Skill

EMOM 12

  • Odd: 5–8 Strict Pull-Ups
  • Even: 20–30s Handstand Hold

Accessory

  • Ring Rows 3×12
  • Hollow Rocks 3×20

Aerobic

30–40 Min Easy Bike or Row
(conversational pace)

Skill

EMOM 12

  • Odd: 5–8 Strict Pull-Ups
  • Even: 20–30s Handstand Hold

Accessory

  • Ring Rows 3×12
  • Hollow Rocks 3×20

Aerobic

30–40 Min Easy Bike or Row
(conversational pace)

Comments Disabled| |

Tuesday WOD 5/26/26

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

Strength

Back Squat
5×5 @ moderate load

Accessory

  • Bulgarian Split Squat 3×10/leg
  • Weighted Sit-Ups 3×15

Conditioning

12 Min AMRAP

  • 10 Wall Balls
  • 10 Box Jumps
  • 200m Run

Strength

Back Squat
5×5 @ moderate load

Accessory

  • Bulgarian Split Squat 3×10/leg
  • Weighted Sit-Ups 3×15

Conditioning

12 Min AMRAP

  • 10 Wall Balls
  • 10 Box Jumps
  • 200m Run

Strength

Back Squat
5×5 @ moderate load

Accessory

  • Bulgarian Split Squat 3×10/leg
  • Weighted Sit-Ups 3×15

Conditioning

12 Min AMRAP

  • 10 Wall Balls
  • 10 Box Jumps
  • 200m Run

Comments Disabled| |