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Monday WOD 5/6/24

Monday Schedule 6am/8am/9am/530pm WOD – SPIN 530pm is FULL

STRENGTH

Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters

STRENGTH

Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters

STRENGTH

Part A:
5 Sets (Each Set Done Unbroken) Not to exceed 70% of 1RM Power Clean
3 Clean High Pulls – 3 Hang Power Cleans – 3 Front Squats = 1 Set
Rest 3 Minutes
Build to 1 Rep Heavy Power Clean (Part A was your warm-up build from where you left off)
WOD
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters
10 Pull Ups
20 Push Ups
30 Air Squats
Run 400 Meters

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Friday Workout 5/3/24

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

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

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Thursday WOD 5/2/24

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

Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
straight into 100 ab mat sit ups – sit ups not tabata
Power Snatch 3×1
Every 1:00 (5:00)
5 Power Snatch 50%
Rest 1 min
Every 1:00 (5:00)
3 Power Snatch 60%
Rest 1 min
Every 30 sec (5:00)
1 Power Snatch 70%

Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
straight into 100 ab mat sit ups – sit ups not tabata
Power Snatch 3×1
Every 1:00 (5:00)
5 Power Snatch 50%
Rest 1 min
Every 1:00 (5:00)
3 Power Snatch 60%
Rest 1 min
Every 30 sec (5:00)
1 Power Snatch 70%

Tabata (20 secs on/10 secs off)
100 Back Squats (95/65)
straight into 100 ab mat sit ups – sit ups not tabata
Power Snatch 3×1
Every 1:00 (5:00)
5 Power Snatch 50%
Rest 1 min
Every 1:00 (5:00)
3 Power Snatch 60%
Rest 1 min
Every 30 sec (5:00)
1 Power Snatch 70%

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Wednesday 05/01/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD

5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD

5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD

5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

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Tuesday WOD 4/30/24

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

PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy

PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy

PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy

Comments Disabled| |