(910) 579-9348

Thursday WOD 8/22/24

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

Workout prep
WOD 
EMOM in 30
Min 1: 13/10 CAL Row
Min 2: Max Ring Rows
Min 3: 50 Double Unders
Min 4: Max Shuttle Runs
Min 5: Rest

Workout prep
WOD 
EMOM in 30
Min 1: 13/10 CAL Row
Min 2: Max Ring Rows
Min 3: 50 Double Unders
Min 4: Max Shuttle Runs
Min 5: Rest

Workout prep
WOD 
EMOM in 30
Min 1: 13/10 CAL Row
Min 2: Max Ring Rows
Min 3: 50 Double Unders
Min 4: Max Shuttle Runs
Min 5: Rest

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Wednesday WOD 8/21/24

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

Strength:
Deadlift:
Every 3 min for 5 Sets at 80%
3 Reps
WOD
10 Rounds
3 C&J (135/95)
3 Bar Facing Burpees

Strength:
Deadlift:
Every 3 min for 5 Sets at 80%
3 Reps
WOD
10 Rounds
3 C&J (135/95)
3 Bar Facing Burpees

Strength:
Deadlift:
Every 3 min for 5 Sets at 80%
3 Reps
WOD
10 Rounds
3 C&J (135/95)
3 Bar Facing Burpees

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Tuesday WOD 8/20/24

 

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

Workout Prep: This should take 20-25 minutes*
WOD

6 Sets:
25/20 Cal Row
15 Weighted Sit-Ups (20/15)
5 Ring Muscle Ups

Workout Prep: This should take 20-25 minutes*
WOD

6 Sets:
25/20 Cal Row
15 Weighted Sit-Ups (20/15)
5 Ring Muscle Ups

Workout Prep: This should take 20-25 minutes*
WOD

6 Sets:
25/20 Cal Row
15 Weighted Sit-Ups (20/15)
5 Ring Muscle Ups

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Monday WOD 8/19/24

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

Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round

Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round

Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round

Announced on Site

Comments Disabled| |