(910) 612-2203

Monday WOD 9/18/23

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

EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.

Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row

EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.

Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row

EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.

Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row

Comments Disabled| |

Friday WOD 9/15/23

Friday Schedule: 6am/8am WOD – OPEN GYM 9am/530pm

Every 4 min. x 4 Rounds:
6-8 Lunges Each leg
Immediately into;
200m Farmer Carry with (2) Kettlebells
Metcon:
For Max Total Reps:
4min. of Row
4min. of Box Step-Ups with (1) 35/25lb. DB
3min. of Row
3min. of Box Step-Ups with (1) 35/25lb. DB
2min. of Row
2min. of Box Step-Ups with (1) 35/25lb. DB

Every 4 min. x 4 Rounds:
6-8 Lunges Each leg
Immediately into;
200m Farmer Carry with (2) Kettlebells
Metcon:
For Max Total Reps:
4min. of Row
4min. of Box Step-Ups with (1) 35/25lb. DB
3min. of Row
3min. of Box Step-Ups with (1) 35/25lb. DB
2min. of Row
2min. of Box Step-Ups with (1) 35/25lb. DB

Every 4 min. x 4 Rounds:
6-8 Lunges Each leg
Immediately into;
200m Farmer Carry with (2) Kettlebells
Metcon:
For Max Total Reps:
4min. of Row
4min. of Box Step-Ups with (1) 35/25lb. DB
3min. of Row
3min. of Box Step-Ups with (1) 35/25lb. DB
2min. of Row
2min. of Box Step-Ups with (1) 35/25lb. DB

Comments Disabled| |

Thursday WOD 9/14/23

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

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

Comments Disabled| |

Wednesday WOD 9/13/23

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

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

Comments Disabled| |

Tuesday WOD 9/12/23

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

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

Comments Disabled| |