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Wednesday WOD 10/4/23

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

STRENGTH
4 Sets:
5 Hang Power Cleans
Immediately into;
Max Push Press – Goal is 3-5 range “do not Jerk today”
Immediately into;
Max Shoulder Accessory Movement**
Rest 2 min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure
Metcon (AMRAP – Reps) – 18 Min Cap.
10 Rounds For Time:
2 Devil Press (45/30s)
4 Toes-To-Bar
6 Box Jumps (24/20")
8 Cal Row

STRENGTH
4 Sets:
5 Hang Power Cleans
Immediately into;
Max Push Press – Goal is 3-5 range “do not Jerk today”
Immediately into;
Max Shoulder Accessory Movement**
Rest 2min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure
Metcon (AMRAP – Reps) – 18 Min Cap.
10 Rounds For Time:
2 Devil Press (45/30s)
4 Toes-To-Bar
6 Box Jumps (24/20")
8 Cal Row

STRENGTH
4 Sets:
5 Hang Power Cleans
Immediately into;
Max Push Press – Goal is 3-5 range “do not Jerk today”
Immediately into;
Max Shoulder Accessory Movement**
Rest 2min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure
Metcon (AMRAP – Reps) – 18 Min Cap.
10 Rounds For Time:
2 Devil Press (45/30s)
4 Toes-To-Bar
6 Box Jumps (24/20")
8 Cal Row

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Tuesday WOD 10/3/23

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

STRENGTH – DEADLIFTS
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
WOD
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups

STRENGTH – DEADLIFTS
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
WOD
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups

STRENGTH – DEADLIFTS
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
WOD
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups

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Monday WOD 10/2/23

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

STRENGTH
4×5 each leg Back Rack Lunge climbing in weight.

After each set 10 Weighted Hanging Knee raises.
Rest 90 Sec between sets
WOD
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders

STRENGTH
4×5 each leg Back Rack Lunge climbing in weight.

After each set 10 Weighted Hanging Knee raises.
Rest 90 Sec between sets
WOD
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders

STRENGTH
4×5 each leg Back Rack Lunge climbing in weight.

After each set 10 Weighted Hanging Knee raises.
Rest 90 Sec between sets
WOD
3 min. AMRAP:
15 Front Squats (95/65lbs.)
30 Hang Alt. DB Snatches (45/30lb.)
60 Double Unders
Rest 1 Min.
5 min. AMRAP:
10 Front Squats (95/65lbs.)
20 Hang Alt. DB Snatches (45/30lb.)
40 Double Unders
Rest 2 Min.
7 min. AMRAP:
5 Front Squats (95/65lbs.)
10 Hang Alt. DB Snatches (45/30lb.)
20 Double Unders

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BABY BUMP WOD

Come a little early so we can get your baby bump on!

Bring your saran wrap and put your big girl/boy pants on cause you are about to experience a challenge!

COME SEE.

BRING YOUR SARAN WRAP AND GET READY FOR BABY BUMP WOD.

IN HONOR OF ASHLEY and COACH COREY.

STAY AFTER TO SHOWER THEM WITH LOVE!

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

METCON:
40min. EMOM:
Min. 1)
1 Power Clean (185/135lbs.)
3 Box Jumps (24/20")
5 Pull-Ups
Min. 2)
15/12 Cal Assault Bike
Min. 3)
Max American KB Swings (53/35lb.)
Min. 4)
Rest

METCON:
40min. EMOM:
Min. 1)
1 Power Clean (185/135lbs.)
3 Box Jumps (24/20")
5 Pull-Ups
Min. 2)
15/12 Cal Assault Bike
Min. 3)
Max American KB Swings (53/35lb.)
Min. 4)
Rest

METCON:
40min. EMOM:
Min. 1)
1 Power Clean (185/135lbs.)
3 Box Jumps (24/20")
5 Pull-Ups
Min. 2)
15/12 Cal Assault Bike
Min. 3)
Max American KB Swings (53/35lb.)
Min. 4)
Rest

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