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LABOR DAY 9/4/23

MONDAY SCHEDULE: 830AM ONLY – WE WILL BE CLOSED THE REST OF THE DAY!

EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
Rest 5 min
For Time: Reps 10,9,8,7,6,5,4,3,2,1
DB Snatch (right)
DB Snatch (left)
DB Goblet Squats

EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
Rest 5 min
For Time: Reps 10,9,8,7,6,5,4,3,2,1
DB Snatch (right)
DB Snatch (left)
DB Goblet Squats

EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
Rest 5 min
For Time: Reps 10,9,8,7,6,5,4,3,2,1
DB Snatch (right)
DB Snatch (left)
DB Goblet Squats

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Saturday WOD 9/2/23

Saturday WOD = 830 AM – SPIN 7AM

WOD
In Teams of 2:
You Go, I Go Style!
30 Rounds For Time: (15 Rounds EACH)
2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Pull-Ups
100 m run
Time CAP: 35min.

WOD
In Teams of 2:
You Go, I Go Style!
30 Rounds For Time: (15 Rounds EACH)
2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Pull-Ups
100 m run
Time CAP: 35min.

WOD
In Teams of 2:
You Go, I Go Style!
30 Rounds For Time: (15 Rounds EACH)
2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Pull-Ups
100 m run
Time CAP: 35min.

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Friday WOD 9/1/23

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

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

WOD (tabata style – only 5 rounds)
5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

WOD (tabata style – only 5 rounds)
5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

EMOM
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 35 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

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Wednesday WOD 8/30/23

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

(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break
for a few seconds that’s fine, but try and get them all in a row!
Finisher:
For Time: 50 Burpee Box Jumps

(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break
for a few seconds that’s fine, but try and get them all in a row!
Finisher:
For Time: 50 Burpee Box Jumps

(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break
for a few seconds that’s fine, but try and get them all in a row!
Finisher:
For Time: 50 Burpee Box Jumps

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Tuesday WOD 8/29/23

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

EMOM 
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)

WOD:

10 Rounds For Time:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)

EMOM 
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)

WOD:

10 Rounds For Time:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)

EMOM 
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)

WOD:

10 Rounds For Time:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)

Comments Disabled| |