(910) 579-9348

Tuesday WOD 10/10/23

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

STRENGTH
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
WOD
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar

STRENGTH
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
WOD
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar

STRENGTH
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
WOD
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar

Comments Disabled| |

Monday WOD 10/9/23

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

STRENGTH
4×6 Front Squats into Max Seated Banded Abductions.

Rest 90 Sec between Sets.
WOD
20 min. CAP
12 Shuttle Runs
10 Burpees
10 Squat Cleans (135/95lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
8 Squat Cleans (155/105lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
6 Squat Cleans (185/135lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
4 Squat Cleans (205/145lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
2 Squat Cleans (225/155lbs.)

STRENGTH
4×6 Front Squats into Max Seated Banded Abductions.

Rest 90 Sec between Sets.
WOD
20 min. CAP
12 Shuttle Runs
10 Burpees
10 Squat Cleans (135/95lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
8 Squat Cleans (155/105lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
6 Squat Cleans (185/135lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
4 Squat Cleans (205/145lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
2 Squat Cleans (225/155lbs.)

STRENGTH
4×6 Front Squats into Max Seated Banded Abductions.

Rest 90 Sec between Sets.
WOD
20 min. CAP
12 Shuttle Runs
10 Burpees
10 Squat Cleans (135/95lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
8 Squat Cleans (155/105lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
6 Squat Cleans (185/135lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
4 Squat Cleans (205/145lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
2 Squat Cleans (225/155lbs.)

Comments Disabled| |

Saturday WOD 10/7/23

Saturday Schedule: 830am WOD – SPIN 7am

In Teams of 2:
Partner completes a whole round and then you go.
2 Deadlifts (185/135lbs.)
4 HSPU
6 Toes To-Bar
Time CAP: 40min.

In Teams of 2:
Partner completes a whole round and then you go.
2 Deadlifts (185/135lbs.)
4 HSPU
6 Toes To-Bar
Time CAP: 40min.

In Teams of 2:
Partner completes a whole round and then you go.
2 Deadlifts (185/135lbs.)
4 HSPU
6 Toes To-Bar
Time CAP: 40min.

Comments Disabled| |

Friday WOD 10/6/23

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

STRENGTH:
Build to a heavy hang Squat clean and Push press for the day
METCON:
HSW-12-HSW-9-HSW-6-HSW
HandStand Walk 50’ start, in between, and end
Hang Squat Clean (155/105)
Burpee Chest to Bar

STRENGTH:
Build to a heavy hang Squat clean and Push press for the day
METCON:
HSW-12-HSW-9-HSW-6-HSW
HandStand Walk 50’ start, in between, and end
Hang Squat Clean (155/105)
Burpee Chest to Bar

STRENGTH:
Build to a heavy hang Squat clean and Push press for the day
METCON:
HSW-12-HSW-9-HSW-6-HSW
HandStand Walk 50’ start, in between, and end
Hang Squat Clean (155/105)
Burpee Chest to Bar

Comments Disabled| |

Thursday WOD 10/5/23

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

STRENGTH – Back Squats
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
WOD
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)

STRENGTH – Back Squats
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
WOD
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)

STRENGTH – Back Squats
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
WOD
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)

Comments Disabled| |