(910) 579-9348

Friday WOD 6/23/23

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

STRENGTH
Back Squats 5 Sets of 3 Reps at 80 – 85%
METCON
AMRAP in 15:
6 Back Squats @ 60%
22 Sit-Ups
16 Devil Presses
10 Pull- Ups

STRENGTH
Back Squats 5 Sets of 3 Reps at 80 – 85%
METCON
AMRAP in 15:
6 Back Squats @ 60%
22 Sit-Ups
16 Devil Presses
10 Pull- Ups

STRENGTH
Back Squats 5 Sets of 3 Reps at 80 – 85%
METCON
AMRAP in 15:
6 Back Squats @ 60%
22 Sit-Ups
16 Devil Presses
10 Pull- Ups

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Thursday WOD 6/22/23

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

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
800 Meter Run
75 Kettlebell Swings (53/35)
800 Meter Run
75 Power Cleans (75/55)
800 Meter Run

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
800 Meter Run
75 Kettlebell Swings (53/35)
800 Meter Run
75 Power Cleans (75/55)
800 Meter Run

STRENGTH
1. Power Clean 3 Sets
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
800 Meter Run
75 Kettlebell Swings (53/35)
800 Meter Run
75 Power Cleans (75/55)
800 Meter Run

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Wednesday WOD 6/21/23

Wednesday Schedule: 6am/8am/9am/530pm WOD – Open Gym is available at 9am and 530pm

Partner WOD

5 Rounds:
1000 Meter Row (1 person working at a time) or 800 Meter Run
30 Wallball Shots (1 person working at a time)

20 Push Ups (1 person working at a time)
10 Burpees (1 person working at a time)
*Partition the reps

Partner WOD

5 Rounds:
1000 Meter Row (1 person working at a time) or 800 Meter Run
30 Wallball Shots (1 person working at a time)

20 Push Ups (1 person working at a time)
10 Burpees (1 person working at a time)
*Partition the reps

Partner WOD

5 Rounds:
1000 Meter Row (1 person working at a time) or 800 Meter Run
30 Wallball Shots (1 person working at a time)

20 Push Ups (1 person working at a time)
10 Burpees (1 person working at a time)
*Partition the reps

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Tuesday WOD 6/20/23

Tuesday Schedule: 6am/8am/530pm WOD – 7am is Tabata Tuesday Workout – 9am is Open Gym

STRENGTH
Deadlifts .
Set 1: 8 reps at 50%
Set 2: 6 reps at 70%
Set 3: 4 reps at 80%
Set 4: 2 reps at 90%
Set 5: 1 rep at 95% or max
METCON
25 Min Clock:
10 Single Arm Farmer Handle Deadlifts Left
50 ft Suitcase Carry Left
10 Strict Toes to Bar or V-Ups
10 Single Arm Farmer Handle Deadlifts Right
50 ft Suitcase Carry Right
30 Goblet Squats

STRENGTH
Deadlifts .
Set 1: 8 reps at 50%
Set 2: 6 reps at 70%
Set 3: 4 reps at 80%
Set 4: 2 reps at 90%
Set 5: 1 rep at 95% or max
METCON
25 Min Clock:
10 Single Arm Farmer Handle Deadlifts Left
50 ft Suitcase Carry Left
10 Strict Toes to Bar or V-Ups
10 Single Arm Farmer Handle Deadlifts Right
50 ft Suitcase Carry Right
30 Goblet Squats

STRENGTH
Deadlifts .
Set 1: 8 reps at 50%
Set 2: 6 reps at 70%
Set 3: 4 reps at 80%
Set 4: 2 reps at 90%
Set 5: 1 rep at 95% or max
METCON
25 Min Clock:
10 Single Arm Farmer Handle Deadlifts Left
50 ft Suitcase Carry Left
10 Strict Toes to Bar or V-Ups
10 Single Arm Farmer Handle Deadlifts Right
50 ft Suitcase Carry Right
30 Goblet Squats

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Monday WOD 6/19/23

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

STRENGTH

1. Turkish Get-Ups 5 x 2 Each Side (gradually increase weight if possible)
METCON
5 Rounds at sustained pace
20/15 Cal Row or 400/300 Meter Run
1 Minute Plank Hold on Elbows or 20 Step Handstand Walk
40 Double Unders or 120 Singles
20 Walking Lunge Steps

STRENGTH

1. Turkish Get-Ups 5 x 2 Each Side (gradually increase weight if possible)
METCON
5 Rounds at sustained pace
20/15 Cal Row or 400/300 Meter Run
1 Minute Plank Hold on Elbows or 20 Step Handstand Walk
40 Double Unders or 120 Singles
20 Walking Lunge Steps

STRENGTH

1. Turkish Get-Ups 5 x 2 Each Side (gradually increase weight if possible)
METCON
5 Rounds at sustained pace
20/15 Cal Row or 400/300 Meter Run
1 Minute Plank Hold on Elbows or 20 Step Handstand Walk
40 Double Unders or 120 Singles
20 Walking Lunge Steps

Comments Disabled| |