(910) 612-2203

Monday WOD 2/24/25

Monday Schedule: 6am WOD – 7am BOOT CAMP – 8am WOD – 9am WOD – 530pm WOD – 530pm SPIN

STRENGTH
Press Complex:
Strict Press + 2 Push Press + 1 Push Jerk
Build In Load for 5 Sets.
WOD
Run 100 Meters
10 Goblet Squats
10 Goblet Reverse Lunges (R+L=2)
10 SA DB Snatches (R+L=2)
10 Burpees
Run 200 Meters
20 Goblet Squats
20 Goblet Reverse Lunges
20 SA DB Snatches
20 Burpees
Run 300 Meters
30 Goblet Squats
30 Goblet Reverse Lunges
30 SA DB Snatches
30 Burpees
Run 400 Meters

STRENGTH
Press Complex:
Strict Press + 2 Push Press + 1 Push Jerk
Build In Load for 5 Sets.
WOD
Run 100 Meters
10 Goblet Squats
10 Goblet Reverse Lunges (R+L=2)
10 SA DB Snatches (R+L=2)
10 Burpees
Run 200 Meters
20 Goblet Squats
20 Goblet Reverse Lunges
20 SA DB Snatches
20 Burpees
Run 300 Meters
30 Goblet Squats
30 Goblet Reverse Lunges
30 SA DB Snatches
30 Burpees
Run 400 Meters

STRENGTH
Press Complex:
Strict Press + 2 Push Press + 1 Push Jerk
Build In Load for 5 Sets.
WOD
Run 100 Meters
10 Goblet Squats
10 Goblet Reverse Lunges (R+L=2)
10 SA DB Snatches (R+L=2)
10 Burpees
Run 200 Meters
20 Goblet Squats
20 Goblet Reverse Lunges
20 SA DB Snatches
20 Burpees
Run 300 Meters
30 Goblet Squats
30 Goblet Reverse Lunges
30 SA DB Snatches
30 Burpees
Run 400 Meters

Comments Disabled| |

Saturday WOD 2/22/25

Saturday Schedule: 830AM Workout – SPIN 7am (1 bike left)

In 5 Minutes:
50 Goblet Squats
AMRAP Burpees (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Sit Ups
AMRAP Kettlebell Swings (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Reverse Alternating Goblet Lunges
AMRAP Box Jumps (remaining time)
Rest 2 Minutes
In 5 Minutes
50 SA KB Thrusters (25 each side)
AMRAP Row for Distance (remaining time)

In 5 Minutes:
50 Goblet Squats
AMRAP Burpees (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Sit Ups
AMRAP Kettlebell Swings (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Reverse Alternating Goblet Lunges
AMRAP Box Jumps (remaining time)
Rest 2 Minutes
In 5 Minutes
50 SA KB Thrusters (25 each side)
AMRAP Row for Distance (remaining time)

In 5 Minutes:
50 Goblet Squats
AMRAP Burpees (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Sit Ups
AMRAP Kettlebell Swings (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Reverse Alternating Goblet Lunges
AMRAP Box Jumps (remaining time)
Rest 2 Minutes
In 5 Minutes
50 SA KB Thrusters (25 each side)
AMRAP Row for Distance (remaining time)

Comments Disabled| |

Thursday WOD 2/20/25

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

STRENGTH
Hanging Bar Holds Every 90 Seconds Max Hold x 8 Rounds (try to maintain length of hold throughout)
*For the advanced athlete add weight
*Scale or Modification for those who do not hang from the bar
 (Farmer Carry Hold)
WOD
Buy In 15 Devil Presses
Then, 3 Rounds of:
12 Burpees
24 SA Alternating DB Snatches
12 Toes To Bar
Cash Out 15 Devil Presses

STRENGTH
Hanging Bar Holds Every 90 Seconds Max Hold x 8 Rounds (try to maintain length of hold throughout)
*For the advanced athlete add weight
*Scale or Modification for those who do not hang from the bar
 (Farmer Carry Hold)
WOD
Buy In 15 Devil Presses
Then, 3 Rounds of:
12 Burpees
24 SA Alternating DB Snatches
12 Toes To Bar
Cash Out 15 Devil Presses

STRENGTH
Hanging Bar Holds Every 90 Seconds Max Hold x 8 Rounds (try to maintain length of hold throughout)
*For the advanced athlete add weight
*Scale or Modification for those who do not hang from the bar
 (Farmer Carry Hold)
WOD
Buy In 15 Devil Presses
Then, 3 Rounds of:
12 Burpees
24 SA Alternating DB Snatches
12 Toes To Bar
Cash Out 15 Devil Presses

Comments Disabled| |

Wednesday WOD 2/19/25

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

TEAMS OF 2:
1000 Meter Row (partitioned) Partner Holds Farmer Carry Switch as needed
150 Sit Ups (partitioned) Partner Holds Plank Hold switch as needed
1000 Meter Row (partitioned) Partner Holds Plate Overhead Switch as needed
150 Air Squats (partitioned) Partner does Wall Sit Switch as needed
1000 Meter Row (partitioned)
150 Push Ups (partitioned) 1 person working 1 person resting switch as needed
1000 Meter Row (partitioned) Partner Holds Farmer Carry switch as needed

TEAMS OF 2:
1000 Meter Row (partitioned) Partner Holds Farmer Carry Switch as needed
150 Sit Ups (partitioned) Partner Holds Plank Hold switch as needed
1000 Meter Row (partitioned) Partner Holds Plate Overhead Switch as needed
150 Air Squats (partitioned) Partner does Wall Sit Switch as needed
1000 Meter Row (partitioned)
150 Push Ups (partitioned) 1 person working 1 person resting switch as needed
1000 Meter Row (partitioned) Partner Holds Farmer Carry switch as needed

TEAMS OF 2:
1000 Meter Row (partitioned) Partner Holds Farmer Carry Switch as needed
150 Sit Ups (partitioned) Partner Holds Plank Hold switch as needed
1000 Meter Row (partitioned) Partner Holds Plate Overhead Switch as needed
150 Air Squats (partitioned) Partner does Wall Sit Switch as needed
1000 Meter Row (partitioned)
150 Push Ups (partitioned) 1 person working 1 person resting switch as needed
1000 Meter Row (partitioned) Partner Holds Farmer Carry switch as needed

Comments Disabled| |

Tuesday WOD 2/18/25

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

STRENGTH
4 Rounds of –
Bulgarian Split Squats (8 Right/8 Left) – add dumbbells if you can
10 Elevated Sumo DB Squats (single dumbbell – Set up feet wide stance on 35/45# plates this allows for further distance to touch the ground)
Rest 90 Sec between sets (build in weight if you can)
WOD
AMRAP in 12
10 Shuttle Runs (25 Feet Apart) Down and Back is 1
20 Toes to Bar or V-Ups
10 DB Bench Press or Floor Press (70/50)

STRENGTH
4 Rounds of –
Bulgarian Split Squats (8 Right/8 Left) – add dumbbells if you can
10 Elevated Sumo DB Squats (single dumbbell – Set up feet wide stance on 35/45# plates this allows for further distance to touch the ground)
Rest 90 Sec between sets (build in weight if you can)
WOD
AMRAP in 12
10 Shuttle Runs (25 Feet Apart) Down and Back is 1
20 Toes to Bar or V-Ups
10 DB Bench Press or Floor Press (70/50)

STRENGTH
4 Rounds of –
Bulgarian Split Squats (8 Right/8 Left) – add dumbbells if you can
10 Elevated Sumo DB Squats (single dumbbell – Set up feet wide stance on 35/45# plates this allows for further distance to touch the ground)
Rest 90 Sec between sets (build in weight if you can)
WOD
AMRAP in 12
10 Shuttle Runs (25 Feet Apart) Down and Back is 1
20 Toes to Bar or V-Ups
10 DB Bench Press or Floor Press (70/50)

Comments Disabled| |