(910) 579-9348

Wednesday WOD 6/5/24

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

STRENGTH
4 Sets
20 Total 10 each leg Double Kettlebell Front Rack Walking Lunge
-Rest 30 Sec-
15 GHD Sit Ups
-Rest 3 Minutes_
WOD
3 rounds
400M Run
9 Front Squats (155/115)
12 Lateral Burpees over Bar

STRENGTH
4 Sets
20 Total 10 each leg Double Kettlebell Front Rack Walking Lunge
-Rest 30 Sec-
15 GHD Sit Ups
-Rest 3 Minutes_
WOD
3 rounds
400M Run
9 Front Squats (155/115)
12 Lateral Burpees over Bar

STRENGTH
4 Sets
20 Total 10 each leg Double Kettlebell Front Rack Walking Lunge
-Rest 30 Sec-
15 GHD Sit Ups
-Rest 3 Minutes_
WOD
3 rounds
400M Run
9 Front Squats (155/115)
12 Lateral Burpees over Bar

Comments Disabled| |

Tuesday WOD 6/4/24

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

STRENGTH
4 Sets unbroken HSPU

WOD
(Each piece needs to be fast)
3 sets
10 Burpee Pull Ups
500m Row
-rest 2:00-
12 Toes to Bar
500m Row
-rest 2:00-
4 Burpee Box Jump Overs (30/24)
500m Row
-rest 4:00 b/t sets-

STRENGTH
4 Sets unbroken HSPU

WOD
(Each piece needs to be fast)
3 sets
10 Burpee Pull Ups
500m Row
-rest 2:00-
12 Toes to Bar
500m Row
-rest 2:00-
4 Burpee Box Jump Overs (30/24)
500m Row
-rest 4:00 b/t sets-

STRENGTH
4 Sets unbroken HSPU

WOD
(Each piece needs to be fast)
3 sets
10 Burpee Pull Ups
500m Row
-rest 2:00-
12 Toes to Bar
500m Row
-rest 2:00-
4 Burpee Box Jump Overs (30/24)
500m Row
-rest 4:00 b/t sets-

Comments Disabled| |

Monday WOD 6/3/24

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

STRENGTH
12 Minutes (Every minute on the minute)
1 Full Snatch + 1 Hang Power Snatch @ 70-80% 1RM Snatch
WOD
20 Minute EMOM
Odd – 8 Kettlebell Swings + 8 Kettlebell Goblet squats (70/53)
Even – 1 Rope Climb or 10 Jumping Pull Ups or 1 Sled Pull

STRENGTH
12 Minutes (Every minute on the minute)
1 Full Snatch + 1 Hang Power Snatch @ 70-80% 1RM Snatch
WOD
20 Minute EMOM
Odd – 8 Kettlebell Swings + 8 Kettlebell Goblet squats (70/53)
Even – 1 Rope Climb or 10 Jumping Pull Ups or 1 Sled Pull

STRENGTH
12 Minutes (Every minute on the minute)
1 Full Snatch + 1 Hang Power Snatch @ 70-80% 1RM Snatch
WOD
20 Minute EMOM
Odd – 8 Kettlebell Swings + 8 Kettlebell Goblet squats (70/53)
Even – 1 Rope Climb or 10 Jumping Pull Ups or 1 Sled Pull

Comments Disabled| |

Saturday WOD 6/1/24

Saturday WOD 830am SPIN 7am

Partner WOD – Partners Half the Reps
12-24-36-48
Power Snatch (95/65)
*16 Burpee Box Jump Overs (30/24) after each set of Power Snatch

Partner WOD – Partners Half the Reps
12-24-36-48
Power Snatch (95/65)
*16 Burpee Box Jump Overs (30/24) after each set of Power Snatch

Partner WOD – Partners Half the Reps
12-24-36-48
Power Snatch (95/65)
*16 Burpee Box Jump Overs (30/24) after each set of Power Snatch

Comments Disabled| |

Friday WOD 5/31/24

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

STRENGTH
5×5 Front Squat 70% E2MOM
WOD
AMRAP 20
1 Rope Climb
10×50’ Shuttle Runs 25’ Down and Back =1
10 HSPU

STRENGTH
5×5 Front Squat 70% E2MOM
WOD
AMRAP 20
1 Rope Climb
10×50’ Shuttle Runs 25’ Down and Back =1
10 HSPU

STRENGTH
5×5 Front Squat 70% E2MOM
WOD
AMRAP 20
1 Rope Climb
10×50’ Shuttle Runs 25’ Down and Back =1
10 HSPU

Comments Disabled| |