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Friday WOD 10/18/24

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

STRENGTH
EMOM x 12 min
– 5 Shuttle Runs
– Max Power Cleans*
– Rest
*Set 1 ~ 60%
*Set 2 ~ 65%
*Set 3 ~ 70%
WOD
AMRAP in 20 min
6 Toes-to-Bar
10 DB Snatch (50/35 lbs)
15 Wall Balls (20/14 lbs)

STRENGTH
EMOM x 12 min
– 5 Shuttle Runs
– Max Power Cleans*
– Rest
*Set 1 ~ 60%
*Set 2 ~ 65%
*Set 3 ~ 70%
WOD
AMRAP in 20 min
6 Toes-to-Bar
10 DB Snatch (50/35 lbs)
15 Wall Balls (20/14 lbs)

STRENGTH
EMOM x 12 min
– 5 Shuttle Runs
– Max Power Cleans*
– Rest
*Set 1 ~ 60%
*Set 2 ~ 65%
*Set 3 ~ 70%
WOD
AMRAP in 20 min
6 Toes-to-Bar
10 DB Snatch (50/35 lbs)
15 Wall Balls (20/14 lbs)

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Thursday WOD 10/17/24

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

STRENGTH
4×10 Bench Press
WOD
4 Rounds, Each For Time:
30/20 Calorie Row
50 ft. Single Arm DB Overhead Walking Lunges (50/35 lbs)
4 Wall Walks
*Rest 2 minutes after each round

STRENGTH
4×10 Bench Press
WOD
4 Rounds, Each For Time:
30/20 Calorie Row
50 ft. Single Arm DB Overhead Walking Lunges (50/35 lbs)
4 Wall Walks
*Rest 2 minutes after each round

STRENGTH
4×10 Bench Press
WOD
4 Rounds, Each For Time:
30/20 Calorie Row
50 ft. Single Arm DB Overhead Walking Lunges (50/35 lbs)
4 Wall Walks
*Rest 2 minutes after each round

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Wednesday WOD 10/16/24

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

STRENGTH
Pause/Front Squats

12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)

STRENGTH
Pause/Front Squats

12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)

STRENGTH
Pause/Front Squats

12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)

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Tuesday WOD 10/15/24

Screenshot

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

STRENGTH
6 Sets
2 Snatch Pulls
2 Squat Snatch
WOD
5 Sets
100m KB Farmer Carry
20 GHD Sit-ups
10 Strict Ring Dips

STRENGTH
6 Sets
2 Snatch Pulls
2 Squat Snatch
WOD
5 Sets
100m KB Farmer Carry
20 GHD Sit-ups
10 Strict Ring Dips

STRENGTH
6 Sets
2 Snatch Pulls
2 Squat Snatch
WOD
5 Sets
100m KB Farmer Carry
20 GHD Sit-ups
10 Strict Ring Dips

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Monday WOD 10/14/24

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

STRENGTH
Every 2 Minutes (x6 sets)
4 Strict Press + 4 Push Press
*Start at a light to moderate weight and build to a heavy complex.
WOD
AMRAP 3 (x5)
3 Deadlifts (245/165 lbs)
6 Box Jumps (24/20")
9 Air Squats
*Rest 1 minute after each AMRAP. Start over each AMRAP.

STRENGTH
Every 2 Minutes (x6 sets)
4 Strict Press + 4 Push Press
*Start at a light to moderate weight and build to a heavy complex.
WOD
AMRAP 3 (x5)
3 Deadlifts (245/165 lbs)
6 Box Jumps (24/20")
9 Air Squats
*Rest 1 minute after each AMRAP. Start over each AMRAP.

STRENGTH
Every 2 Minutes (x6 sets)
4 Strict Press + 4 Push Press
*Start at a light to moderate weight and build to a heavy complex.
WOD
AMRAP 3 (x5)
3 Deadlifts (245/165 lbs)
6 Box Jumps (24/20")
9 Air Squats
*Rest 1 minute after each AMRAP. Start over each AMRAP.

Comments Disabled| |