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Friday WOD 1/26/24

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

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min
THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min
THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min
THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

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Thursday WOD 1/25/24

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

STRENGTH
10 min EMOM x 5 reps Power Snatch
Use light weight that can be cycled smoothly 5 touch n go reps.

WOD
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs 25 feet down and 25 feet back = 1 rep
Ab mat sit-ups

PUMP
4 Rounds
12 Resistance Band Chest Fly
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-

STRENGTH
10 min EMOM x 5 reps Power Snatch
Use light weight that can be cycled smoothly 5 touch n go reps.

WOD
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs 25 feet down and 25 feet back = 1 rep
Ab mat sit-ups

PUMP
4 Rounds
12 Resistance Band Chest Fly
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-

STRENGTH
10 min EMOM x 5 reps Power Snatch
Use light weight that can be cycled smoothly 5 touch n go reps.

WOD
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs 25 feet down and 25 feet back = 1 rep
Ab mat sit-ups

PUMP
4 Rounds
12 Resistance Band Chest Fly
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-

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Wednesday WOD 1/24/24

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

STRENGTH
Bench press 5×5 @65% of 1RM
WOD
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

STRENGTH
Bench press 5×5 @65% of 1RM
WOD
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

STRENGTH
Bench press 5×5 @65% of 1RM
WOD
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

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Tuesday WOD 1/23/24

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

STRENGTH
Back Squat 5×5 @65% of 1RM
WOD
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

STRENGTH
Back Squat 5×5 @65% of 1RM
WOD
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

STRENGTH
Back Squat 5×5 @65% of 1RM
WOD
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

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Monday WOD 1/22/24

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

STRENGTH
Deadlift 5×5 @65% of 1RM

WOD
2 sets:
2 Rounds
1:00 Max Calorie Row
1:00 Max Burpee Box Jump Over (30/24)
-rest 2:00 between sets-

GYMNASTICS
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Supermans

STRENGTH
Deadlift 5×5 @65% of 1RM

WOD
2 sets:
2 Rounds
1:00 Max Calorie Row
1:00 Max Burpee Box Jump Over (30/24)
-rest 2:00 between sets-

GYMNASTICS
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Supermans

STRENGTH
Deadlift 5×5 @65% of 1RM

WOD
2 sets:
2 Rounds
1:00 Max Calorie Row
1:00 Max Burpee Box Jump Over (30/24)
-rest 2:00 between sets-

GYMNASTICS
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Supermans

Comments Disabled| |