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Wednesday WOD 8/16/23

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

STRENGTH
SUPERSET
The two movements below are a superset. After bench, go immediately into barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps
WOD
FOR TIME
27-21-15-9
Thrusters (#95/#65)
DB Bench Press (#50/#35)
Run 400m in between each set

STRENGTH
SUPERSET
The two movements below are a superset. After bench, go immediately into barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps
WOD
FOR TIME
27-21-15-9
Thrusters (#95/#65)
DB Bench Press (#50/#35)
Run 400m in between each set

STRENGTH
SUPERSET
The two movements below are a superset. After bench, go immediately into barbell row.
-Rest 2min between sets.
1. Bench Press 3 sets 6-8 reps
2. Barbell Row 3 sets 6-8 reps
WOD
FOR TIME
27-21-15-9
Thrusters (#95/#65)
DB Bench Press (#50/#35)
Run 400m in between each set

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Tuesday WOD 8/15/23

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

STRENGTH

SUPERSET
3min. Running Clock…
5 Push Press (Climbing in weight)
15 American KB Swings (70/53lbs.)
Max Sit-Ups
Rest 90sec. Repeat For 4 Total Sets.
WOD
For Time:
21-18-15-12-9-6
Deadlifts (95/65)
Hang Power Cleans (95/65)
Sumo DL High Pulls (95/65)

STRENGTH

SUPERSET
3min. Running Clock…
5 Push Press (Climbing in weight)
15 American KB Swings (70/53lbs.)
Max Sit-Ups
Rest 90sec. Repeat For 4 Total Sets.
WOD
For Time:
21-18-15-12-9-6
Deadlifts (95/65)
Hang Power Cleans (95/65)
Sumo DL High Pulls (95/65)

STRENGTH

SUPERSET
3min. Running Clock…
5 Push Press (Climbing in weight)
15 American KB Swings (70/53lbs.)
Max Sit-Ups
Rest 90sec. Repeat For 4 Total Sets.
WOD
For Time:
21-18-15-12-9-6
Deadlifts (95/65)
Hang Power Cleans (95/65)
Sumo DL High Pulls (95/65)

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Monday WOD 8/14/23

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

STRENGTH
1. 1RM Squat Clean – 15 min Max
2. 1RM Back Squat – 15 min Max
WOD
AMRAP 20 Minutes
8 Shuttle Run
100ft Walking Lunge
25ft Handstand Walk or 20 Handstand Shoulder Taps on the Wall or Pike Shoulder Taps

STRENGTH
1. 1RM Squat Clean – 15 min Max
2. 1RM Back Squat – 15 min Max
WOD
AMRAP 20 Minutes
8 Shuttle Run
100ft Walking Lunge
25ft Handstand Walk or 20 Handstand Shoulder Taps on the Wall or Pike Shoulder Taps

STRENGTH
1. 1RM Squat Clean – 15 min Max
2. 1RM Back Squat – 15 min Max
WOD
AMRAP 20 Minutes
8 Shuttle Run
100ft Walking Lunge
25ft Handstand Walk or 20 Handstand Shoulder Taps on the Wall or Pike Shoulder Taps

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Saturday WOD 8/12/23

Coach Pelli, one of our regular summer drop ins who is like our family. Thanks for dropping in and for filling in while Coach KJ was stranded. You are AWESOME! See you next year!

Saturday WOD 830am – SPIN 7am

 

WOD
In Teams of 2:
60 Rounds: (30 Rounds Each)
1 Power Clean (135/95lbs.)
2 Front Squats
3 Push Jerks
4 Lateral Burpees Over The Bar
*You Go, I Go Style*

WOD
In Teams of 2:
60 Rounds: (30 Rounds Each)
1 Power Clean (135/95lbs.)
2 Front Squats
3 Push Jerks
4 Lateral Burpees Over The Bar
*You Go, I Go Style*

WOD
In Teams of 2:
60 Rounds: (30 Rounds Each)
1 Power Clean (135/95lbs.)
2 Front Squats
3 Push Jerks
4 Lateral Burpees Over The Bar
*You Go, I Go Style*

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FRIDAY WOD 8/11/23

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

STRENGTH
6 Sets to build to a 3 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
Rest 2-3 min between sets.
WOD
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups

STRENGTH
6 Sets to build to a 3 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
Rest 2-3 min between sets.
WOD
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups

STRENGTH
6 Sets to build to a 3 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises.
Rest 2-3 min between sets.
WOD
20 MIN AMrepAP
5 BMU or 10 Pull-Ups
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5BMU or 10 Pull-Ups
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups
80 Double Unders
60 DB Bench Press
40 Thrusters (75/55)
15 Cal Row (12 cals for ladies)
5 BMU or 10 Pull-Ups

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