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Thursday WOD 4/10/25

 

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Strength

Strength:
Deadlifts
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 2: 2 Reps
Build in Load over time
 
WOD For Time:
400 Meter Run
20 DB Clean and Jerks (2x50s/35s)
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Devil Presses
400 Meter Run

Strength:
Deadlifts
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 2: 2 Reps
Build in Load over time
 
WOD For Time:
400 Meter Run
20 DB Clean and Jerks (2x50s/35s)
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Devil Presses
400 Meter Run

Strength:
Deadlifts
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 2: 2 Reps
Build in Load over time
 
WOD For Time:
400 Meter Run
20 DB Clean and Jerks (2x50s/35s)
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Devil Presses
400 Meter Run

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Wednesday WOD 4/9/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD -10am Silver Sneakers – 530pm WOD

Partner WOD (partitioned entirely – 1 person working at a time at all times)
1600 Meter Run or 2000 Meter Row
40 Burpees 
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100  Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

Partner WOD (partitioned entirely – 1 person working at a time at all times)
1600 Meter Run or 2000 Meter Row
40 Burpees 
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100  Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

Partner WOD (partitioned entirely – 1 person working at a time at all times)
1600 Meter Run or 2000 Meter Row
40 Burpees 
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100  Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

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Tuesday WOD 4/8/25

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

Strength:
Dumbbell Complex
5 Sets Rest 90 Seconds between Sets
10 Double DB Deadlifts + 8 Double DB Hang Power Cleans + 6 Push Press
WOD
For Time: 24.1
21 DB Snatches (arm 1) (50/35)
21 Lateral Burpees over DB
21 DB Snatches (arm 2)
21 Lateral Burpees over DB
15 DB Snatches (arm 1)
15 Lateral Burpees over DB
15 DB Snatches (arm 2)
15 Lateral Burpees over DB
9 DB Snatches (arm 1)
9 Lateral Burpees over DB
9 DB Snatches (arm 2)
9 Lateral Burpees over DB

Strength:
Dumbbell Complex
5 Sets Rest 90 Seconds between Sets
10 Double DB Deadlifts + 8 Double DB Hang Power Cleans + 6 Push Press
WOD
For Time: 24.1
21 DB Snatches (arm 1) (50/35)
21 Lateral Burpees over DB
21 DB Snatches (arm 2)
21 Lateral Burpees over DB
15 DB Snatches (arm 1)
15 Lateral Burpees over DB
15 DB Snatches (arm 2)
15 Lateral Burpees over DB
9 DB Snatches (arm 1)
9 Lateral Burpees over DB
9 DB Snatches (arm 2)
9 Lateral Burpees over DB

Strength:
Dumbbell Complex
5 Sets Rest 90 Seconds between Sets
10 Double DB Deadlifts + 8 Double DB Hang Power Cleans + 6 Push Press
WOD
For Time: 24.1
21 DB Snatches (arm 1) (50/35)
21 Lateral Burpees over DB
21 DB Snatches (arm 2)
21 Lateral Burpees over DB
15 DB Snatches (arm 1)
15 Lateral Burpees over DB
15 DB Snatches (arm 2)
15 Lateral Burpees over DB
9 DB Snatches (arm 1)
9 Lateral Burpees over DB
9 DB Snatches (arm 2)
9 Lateral Burpees over DB

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Monday WOD 04/06/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 10am Silver Sneakers 530pm SPIN – 530pm WOD

Strength: 
Back Squats
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (stay at 90% for this Set)
Not intended to 1 Rep Max
Build In Load
WOD:
For Time:
Every 6 Minutes for 5 Rounds complete:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Strength: 
Back Squats
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (stay at 90% for this Set)
Not intended to 1 Rep Max
Build In Load
WOD:
For Time:
Every 6 Minutes for 5 Rounds complete:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Strength: 
Back Squats
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (stay at 90% for this Set)
Not intended to 1 Rep Max
Build In Load
WOD:
For Time:
Every 6 Minutes for 5 Rounds complete:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

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Friday WOD 4/6/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

STRENGTH:
Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)
WOD:
5 Rounds of: (25 Minute Clock)
1 MInute: Slam Balls
1 Minute: Max Farmer Carry Hold (heavy)
1 Minute: Max Goblet Squats
1 MInute: Max Cals
1 Minute: Rest

STRENGTH:
Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)
WOD:
5 Rounds of: (25 Minute Clock)
1 MInute: Slam Balls
1 Minute: Max Farmer Carry Hold (heavy)
1 Minute: Max Goblet Squats
1 MInute: Max Cals
1 Minute: Rest

STRENGTH:
Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)
WOD:
5 Rounds of: (25 Minute Clock)
1 MInute: Slam Balls
1 Minute: Max Farmer Carry Hold (heavy)
1 Minute: Max Goblet Squats
1 MInute: Max Cals
1 Minute: Rest

Comments Disabled| |