(910) 612-2203

Thursday WOD 8/17/23

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

SPECIAL OLYMPICS EVENT THIS SATURDAY 8:30AM

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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.

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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*

Comments Disabled| |