(910) 612-2203

Tuesday WOD 3/26/24

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

Comments Disabled| |

Monday WOD 3/25/24

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

Skill Work
10-15 minutes to work on HSW or Wall Walks

WOD
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks

Skill Work
10-15 minutes to work on HSW or Wall Walks

WOD
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks

Skill Work
10-15 minutes to work on HSW or Wall Walks

WOD
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks

Comments Disabled| |

Saturday WOD 3/23/24

Saturday WOD 8:30am – SPIN 7am

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

Comments Disabled| |

Friday WOD 3/22/24

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

STRENGTH
4 Rounds
12 Ring Y Raise
10 Standing KB Crush Grip French Press
-Rest 1 min between rounds-
WOD
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees

STRENGTH
4 Rounds
12 Ring Y Raise
10 Standing KB Crush Grip French Press
-Rest 1 min between rounds-
WOD
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees

STRENGTH
4 Rounds
12 Ring Y Raise
10 Standing KB Crush Grip French Press
-Rest 1 min between rounds-
WOD
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees

Comments Disabled| |

Thursday 3/21/24

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

 

STRENGTH
4 Rounds
12 GHD Hip Extensions
15 Seated Dumbbell Calf Raise
WOD
For Time:
150 Air Squats
800 Meter Run
150 Air Squats

STRENGTH
4 Rounds
12 GHD Hip Extensions
15 Seated Dumbbell Calf Raise
WOD
For Time:
150 Air Squats
800 Meter Run
150 Air Squats

STRENGTH
4 Rounds
12 GHD Hip Extensions
15 Seated Dumbbell Calf Raise
WOD
For Time:
150 Air Squats
800 Meter Run
150 Air Squats

Comments Disabled| |