(910) 612-2203

Friday WOD 4/18/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

STRENGTH
Back Squats (look at numbers from last Monday for reference)
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (90-95%)
AMRAP IN 30 Minutes:
Partner Workout (YGIG)
 
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees
How many rounds can you do as a Team of 2.
One person works through a round while one person rests, then switches.

STRENGTH
Back Squats (look at numbers from last Monday for reference)
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (90-95%)
AMRAP IN 30 Minutes:
Partner Workout (YGIG)
 
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees
How many rounds can you do as a Team of 2.
One person works through a round while one person rests, then switches.

STRENGTH
Back Squats (look at numbers from last Monday for reference)
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep (90-95%)
AMRAP IN 30 Minutes:
Partner Workout (YGIG)
 
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees
How many rounds can you do as a Team of 2.
One person works through a round while one person rests, then switches.

No Comments| |

Thursday WOD 4/17/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Strength

Strength:
Tempo SA DB Row 10 Reps Each Side for 3 Sets (build in load)
(31X1)
Tempo Dips 10 Reps for 3 Sets
(21X1)
WOD:
6 Rounds for Time:
8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds
*Goddessmaker
1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)
(Unbroken)

Strength:
Tempo SA DB Row 10 Reps Each Side for 3 Sets (build in load)
(31X1)
Tempo Dips 10 Reps for 3 Sets
(21X1)
WOD:
6 Rounds for Time:
8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds
*Goddessmaker
1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)
(Unbroken)

Strength:
Tempo SA DB Row 10 Reps Each Side for 3 Sets (build in load)
(31X1)
Tempo Dips 10 Reps for 3 Sets
(21X1)
WOD:
6 Rounds for Time:
8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds
*Goddessmaker
1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)
(Unbroken)

No Comments| |

Wednesday WOD 4/16/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 10am SIlver Sneakers – 530pm WOD

PARTNER WOD
Buy In: 120/100 Cal Row
 
10 Rounds (Indian File) 10 rounds each partner
14 OH Walking Lunges
12 DB Snatches
8 Rounds (YGIG) 8 rounds each partner
10 Pull Ups
8 Burpee Box Overs
3 Rounds (Share Reps) 3 rounds total for both partners
400 Meter Run as a pair
20 Med Ball Cleans (20/14) split between the 2 partners

PARTNER WOD
Buy In: 120/100 Cal Row
 
10 Rounds (Indian File) 10 rounds each partner
14 OH Walking Lunges
12 DB Snatches
8 Rounds (YGIG) 8 rounds each partner
10 Pull Ups
8 Burpee Box Overs
3 Rounds (Share Reps) 3 rounds total for both partners
400 Meter Run as a pair
20 Med Ball Cleans (20/14) split between the 2 partners

PARTNER WOD
Buy In: 120/100 Cal Row
 
10 Rounds (Indian File) 10 rounds each partner
14 OH Walking Lunges
12 DB Snatches
8 Rounds (YGIG) 8 rounds each partner
10 Pull Ups
8 Burpee Box Overs
3 Rounds (Share Reps) 3 rounds total for both partners
400 Meter Run as a pair
20 Med Ball Cleans (20/14) split between the 2 partners

No Comments| |

Tuesday WOD 4/15/25

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

STRENGTH
Push Press 5 Sets of 3 Reps (build in load)
 
WOD: For Time
200 Meter Run
100 Double Unders (200 Singles)
100 Meter Run
30 Sit Ups
100 Meter Run
20 Push Ups
100 Meter Run
10 Pull Ups
100 Meter Run 
5 Wall Walks
100 Meter Run
10 Pull Ups
100 Meter Run
20 Push Ups
100 Meter Run
30 Sit Ups
100 Meter Run
100 Double Unders
200 Meter Run

STRENGTH
Push Press 5 Sets of 3 Reps (build in load)
 
WOD: For Time
200 Meter Run
100 Double Unders (200 Singles)
100 Meter Run
30 Sit Ups
100 Meter Run
20 Push Ups
100 Meter Run
10 Pull Ups
100 Meter Run 
5 Wall Walks
100 Meter Run
10 Pull Ups
100 Meter Run
20 Push Ups
100 Meter Run
30 Sit Ups
100 Meter Run
100 Double Unders
200 Meter Run

STRENGTH
Push Press 5 Sets of 3 Reps (build in load)
 
WOD: For Time
200 Meter Run
100 Double Unders (200 Singles)
100 Meter Run
30 Sit Ups
100 Meter Run
20 Push Ups
100 Meter Run
10 Pull Ups
100 Meter Run 
5 Wall Walks
100 Meter Run
10 Pull Ups
100 Meter Run
20 Push Ups
100 Meter Run
30 Sit Ups
100 Meter Run
100 Double Unders
200 Meter Run

No Comments| |

Monday WOD 4/14/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am/9am WOD – 530pm WOD – 530pm SPIN

Strength: 
Bulgarian Split Squats (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
Forward Lunges (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
For Time:
Buy In: 400 Meter Run
15 Devil Presses
25 Air Squats
12 Devil Presses
25 Air Squats
9 Devil Presses
25 Air Squats
6 Devil Presses
25 Air Squats
3 Devil Presses
25 Air Squats
Cash Out: 400 Meter Run

Strength: 
Bulgarian Split Squats (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
Forward Lunges (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
For Time:
Buy In: 400 Meter Run
15 Devil Presses
25 Air Squats
12 Devil Presses
25 Air Squats
9 Devil Presses
25 Air Squats
6 Devil Presses
25 Air Squats
3 Devil Presses
25 Air Squats
Cash Out: 400 Meter Run

Strength: 
Bulgarian Split Squats (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
Forward Lunges (DBs) (build in load over the sets)
4 Sets of 8 reps each leg
For Time:
Buy In: 400 Meter Run
15 Devil Presses
25 Air Squats
12 Devil Presses
25 Air Squats
9 Devil Presses
25 Air Squats
6 Devil Presses
25 Air Squats
3 Devil Presses
25 Air Squats
Cash Out: 400 Meter Run

No Comments| |

Friday WOD 04/11/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

STRENGTH
Bench Press
5 Sets of 5 Reps Build In Load
WOD For Time:
50 Wall Balls
25 Toes To Bar
40 Wall Balls
20 Toes To Bar
30 Wall Balls
15 Toes To Bar
20 Wall Balls
10 Toes To Bar
10 Wall Balls
5 Toes To Bar

STRENGTH
Bench Press
5 Sets of 5 Reps Build In Load
WOD For Time:
50 Wall Balls
25 Toes To Bar
40 Wall Balls
20 Toes To Bar
30 Wall Balls
15 Toes To Bar
20 Wall Balls
10 Toes To Bar
10 Wall Balls
5 Toes To Bar

STRENGTH
Bench Press
5 Sets of 5 Reps Build In Load
WOD For Time:
50 Wall Balls
25 Toes To Bar
40 Wall Balls
20 Toes To Bar
30 Wall Balls
15 Toes To Bar
20 Wall Balls
10 Toes To Bar
10 Wall Balls
5 Toes To Bar

No Comments| |