(910) 579-9348

MONDAY WOD 2/27/23

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

WOD
6 sets

Each Set you will start with 35 Double Unders and End with 10 Bar Facing Burpees.
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees

Sets 1/3/5 are the Odd Sets – Sets 2/4/6 are the Even Sets
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes

WOD
6 sets

Each Set you will start with 35 Double Unders and End with 10 Bar Facing Burpees.
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees

Sets 1/3/5 are the Odd Sets – Sets 2/4/6 are the Even Sets
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes

WOD
6 sets

Each Set you will start with 35 Double Unders and End with 10 Bar Facing Burpees.
Odd sets: 10 Clean and Jerks (95/75) in between the dubs and burpees
Even Sets: 10 Power Snatches (95/75) in between the dubs and burpees

Sets 1/3/5 are the Odd Sets – Sets 2/4/6 are the Even Sets
-Rest 1:00 between sets-
STRENGTH
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4 – % based on 1 RM Full
Snatch
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 50%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 60%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 65%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 70%
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 75%
*Do a set every 2 minutes

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Friday WOD 2/24/23

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

WOD
5 Sets
10 Deadlifts (115/75)
10 HSPU or 30 sec HS Hold
10 Power Cleans (115/75)
-rest 1:1 b/t sets-
STRENGTH
Front Squat 5×3
3 Front Squat @ 55%
3 Front Squat@ 60%
3 Front Squat @ 65%
3 Front Squat @ 70%
3 Front Squat @ 75%
Rest as needed*

WOD
5 Sets
10 Deadlifts (115/75)
10 HSPU or 30 sec HS Hold
10 Power Cleans (115/75)
-rest 1:1 b/t sets-
STRENGTH
Front Squat 5×3
3 Front Squat @ 55%
3 Front Squat@ 60%
3 Front Squat @ 65%
3 Front Squat @ 70%
3 Front Squat @ 75%
Rest as needed*

WOD
5 Sets
10 Deadlifts (115/75)
10 HSPU or 30 sec HS Hold
10 Power Cleans (115/75)
-rest 1:1 b/t sets-
STRENGTH
Front Squat 5×3
3 Front Squat @ 55%
3 Front Squat@ 60%
3 Front Squat @ 65%
3 Front Squat @ 70%
3 Front Squat @ 75%
Rest as needed*

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Thursday WOD 2/23/23

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

WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping

WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping

WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping

Comments Disabled| |

Wednesday WOD 2/22/23

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

WOD
EMOM 6 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 200 Meter Run
-rest 2 minutes-

EMOM 6 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 200 Meter Run

STRENGTH
Behind the Neck Push Press 10×3 – EMOM 10 Min build in weight over the course of 10

WOD
EMOM 6 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 200 Meter Run
-rest 2 minutes-

EMOM 6 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 200 Meter Run

STRENGTH
Behind the Neck Push Press 10×3 – EMOM 10 Min build in weight over the course of 10

WOD
EMOM 6 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 200 Meter Run
-rest 2 minutes-

EMOM 6 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 200 Meter Run

STRENGTH
Behind the Neck Push Press 10×3 – EMOM 10 Min build in weight over the course of 10

Comments Disabled| |