(910) 579-9348

Tuesday WOD 7/18/23

Tuesday Schedule:

6am/8am/530pm WOD – 7am Tabata Tuesday – 9am Open Gym

STRENGTH:
Shoulder Press 5 Sets of 3 Reps Building in Load
METCON:
5 Rounds for Time:
15 Push Press
30 KBS
200 Meter Run

STRENGTH:
Shoulder Press 5 Sets of 3 Reps Building in Load
METCON:
5 Rounds for Time:
15 Push Press
30 KBS
200 Meter Run

STRENGTH:
Shoulder Press 5 Sets of 3 Reps Building in Load
METCON:
5 Rounds for Time:
15 Push Press
30 KBS
200 Meter Run

Comments Disabled| |

Monday WOD 7/17/23

 

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

 

STRENGTH:
Back Squats 5 Sets of 3 Reps Building in Load
METCON:
4 Rounds:
400 Meter Run
25 Overhead Plate Lunges (45/25)

STRENGTH:
Back Squats 5 Sets of 3 Reps Building in Load
METCON:
4 Rounds:
400 Meter Run
25 Overhead Plate Lunges (45/25)

STRENGTH:
Back Squats 5 Sets of 3 Reps Building in Load
METCON:
4 Rounds:
400 Meter Run
25 Overhead Plate Lunges (45/25)

Comments Disabled| |

Friday WOD 7/14/23

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

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

METCON (AMRAP in 15)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

Comments Disabled| |

Thursday WOD 7/13/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – Threshold Thursday Class 7am

Kids Camp 9-12

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
METCON (For TIme)
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12-12-12-12-12 Cal Row
10-10-10-10-10 Toes To Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
METCON (For TIme)
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12-12-12-12-12 Cal Row
10-10-10-10-10 Toes To Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
METCON (For TIme)
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12-12-12-12-12 Cal Row
10-10-10-10-10 Toes To Bar

Comments Disabled| |

Wednesday WOD 7/12/23

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

KIDS CAMP 9-12

 

METCON (For Time)
10 Deadlifts (185/135lbs.)
20 Cals of choice
10 Deadlifts
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
60 Sit-Ups
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)

METCON (For Time)
10 Deadlifts (185/135lbs.)
20 Cals of choice
10 Deadlifts
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
60 Sit-Ups
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)

METCON (For Time)
10 Deadlifts (185/135lbs.)
20 Cals of choice
10 Deadlifts
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)
60 Sit-Ups
50 DB Bench Press 45/25s
400m Run
30 Pull-ups
20 Cals of choice
10 Deadlifts (185/135lbs.)

Comments Disabled| |