(910) 579-9348

Thursday WOD 8/10/23

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

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.

Comments Disabled| |

Wednesday WOD 8/9/23

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

WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.

WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.

WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.

Comments Disabled| |

Tuesday WOD 8/8/23

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – TABATA TUESDAY at 7am has been CANCELLED.

STRENGTH
Superset
The two movements below are a superset.
After the bench, go immediately into the 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:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)Time CAP: 20min.

STRENGTH
Superset
The two movements below are a superset.
After the bench, go immediately into the 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:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)Time CAP: 20min.

STRENGTH
Superset
The two movements below are a superset.
After the bench, go immediately into the 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:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)Time CAP: 20min.

Comments Disabled| |

Monday WOD 8/7/23

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

STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”

WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂

STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”

WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂

STRENGTH
1. 1 Full Squat Clean + 1 Hang Squat Clean: Build to the heaviest set possible. 15 min max
2. Back Squat: 3×3 70%, 80%, 90% “final set is for max reps goal is more than 3”

WOD
4 min. AMRAP:
30 Wall Balls (20/14lb.)
20 DB Push Press
Max Pull-Ups in remaining time…
Rest 1 min.
4 min. AMRAP:
30 DB Push Press
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…
Rest 1 min.
4 min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max DB Push Press in remaining time…
Rest 1 min.
4 min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must
use all 3 movements 🙂

Comments Disabled| |

Saturday WOD 8/5/23

PARTNER WOD
4 Rounds:
90sec. of Power Cleans (135/95lbs.)
90sec. of Toes-To-Bar
90sec. of Cals of Choice
90sec. of Front Squats (135/95lbs.)
90sec. of Burpees
90sec. of Rest
*One person working at a time*

PARTNER WOD
4 Rounds:
90sec. of Power Cleans (135/95lbs.)
90sec. of Toes-To-Bar
90sec. of Cals of Choice
90sec. of Front Squats (135/95lbs.)
90sec. of Burpees
90sec. of Rest
*One person working at a time*

PARTNER WOD
4 Rounds:
90sec. of Power Cleans (135/95lbs.)
90sec. of Toes-To-Bar
90sec. of Cals of Choice
90sec. of Front Squats (135/95lbs.)
90sec. of Burpees
90sec. of Rest
*One person working at a time*

Comments Disabled| |