(910) 612-2203

Friday WOD 05/08

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – CLOSED IN THE PM

STRENGTH
Front Squats (5 Sets of 3 Reps build in Load) 
Look at 4/28/25 numbers
 
WOD
Partner WOD 3 Minutes in Each Station
S1: 15 Wallballs (YGIG)
S2: 12 SA DB Snatches (YGIG)
S3: 100M Row (YGIG)
S4: RUN (BOTH)
S5: Rest 3 Minutes
2 Rounds

STRENGTH
Front Squats (5 Sets of 3 Reps build in Load) 
Look at 4/28/25 numbers
 
WOD
Partner WOD 3 Minutes in Each Station
S1: 15 Wallballs (YGIG)
S2: 12 SA DB Snatches (YGIG)
S3: 100M Row (YGIG)
S4: RUN (BOTH)
S5: Rest 3 Minutes
2 Rounds

STRENGTH
Front Squats (5 Sets of 3 Reps build in Load) 
Look at 4/28/25 numbers
 
WOD
Partner WOD 3 Minutes in Each Station
S1: 15 Wallballs (YGIG)
S2: 12 SA DB Snatches (YGIG)
S3: 100M Row (YGIG)
S4: RUN (BOTH)
S5: Rest 3 Minutes
2 Rounds

 

No Comments| |

Thursday 5/8/25 WOD

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

STRENGTH
Deadlifts – Build to Heavy 2 Reps (look back to last Thursday)
WOD Murph Prep (use weighted vest you plan to use on that day)
800 Meter Run
5 Rounds of Cindy
Cindy = 5 Pull Ups – 10 Push Ups – 15 Air Squats
800 Meter Run

STRENGTH
Deadlifts – Build to Heavy 2 Reps (look back to last Thursday)
WOD Murph Prep (use weighted vest you plan to use on that day)
800 Meter Run
5 Rounds of Cindy
Cindy = 5 Pull Ups – 10 Push Ups – 15 Air Squats
800 Meter Run

STRENGTH
Deadlifts – Build to Heavy 2 Reps (look back to last Thursday)
WOD Murph Prep (use weighted vest you plan to use on that day)
800 Meter Run
5 Rounds of Cindy
Cindy = 5 Pull Ups – 10 Push Ups – 15 Air Squats
800 Meter Run

No Comments| |

Wednesday WOD 5/7/25

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

To scale work with a partner
2 Min Cardio Option Run Row or Bike
50 Wall Balls
50 Lunges
50 Burpees
4 Min Cardio Option Run Row or Bike
40 Wall Balls
40 Lunges
40 Burpees
6 Min Cardio Option Run Row or Bike
30 Wall Balls
30 Lunges
30 Burpees
8 Min Cardio Option Run Row or Bike
20 Wall Balls
20 Lunges
20 Burpees
10 Min Cardio Option Run Row or Bike
10 Wall Balls
10 Lunges
10 Burpees

To scale work with a partner
2 Min Cardio Option Run Row or Bike
50 Wall Balls
50 Lunges
50 Burpees
4 Min Cardio Option Run Row or Bike
40 Wall Balls
40 Lunges
40 Burpees
6 Min Cardio Option Run Row or Bike
30 Wall Balls
30 Lunges
30 Burpees
8 Min Cardio Option Run Row or Bike
20 Wall Balls
20 Lunges
20 Burpees
10 Min Cardio Option Run Row or Bike
10 Wall Balls
10 Lunges
10 Burpees

To scale work with a partner
2 Min Cardio Option Run Row or Bike
50 Wall Balls
50 Lunges
50 Burpees
4 Min Cardio Option Run Row or Bike
40 Wall Balls
40 Lunges
40 Burpees
6 Min Cardio Option Run Row or Bike
30 Wall Balls
30 Lunges
30 Burpees
8 Min Cardio Option Run Row or Bike
20 Wall Balls
20 Lunges
20 Burpees
10 Min Cardio Option Run Row or Bike
10 Wall Balls
10 Lunges
10 Burpees

No Comments| |

Tuesday WOD 5/6/25

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

STRENGTH
Push Press 5 Sets of 3 Reps Build in Load
WOD
AMRAP in 15 MInutes:
100 Meter Run
5 Man Makers
10 Toes to Bar

STRENGTH
Push Press 5 Sets of 3 Reps Build in Load
WOD
AMRAP in 15 MInutes:
100 Meter Run
5 Man Makers
10 Toes to Bar

STRENGTH
Push Press 5 Sets of 3 Reps Build in Load
WOD
AMRAP in 15 MInutes:
100 Meter Run
5 Man Makers
10 Toes to Bar

No Comments| |

Monday WOD 5/5/25

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

1015am Silver Sneakers

STRENGTH:

Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:

In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)

STRENGTH:

Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:

In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)

STRENGTH:

Farmer Carry Hold
3 Sets – 1 Minute Hold – 1 Minute Rest – Build in load
Handstand Hold
3 Sets of – 30 Sec Hold – 30 Sec Rest
(scale options: kick up to wall as many times as possible in the 30 sec or if you do not go inverted plank holds)
WOD
10 Rounds:

In 3-Min Window Complete:
24 Reverse Lunges
12 Air Squats
6 Push Ups
(Rest the remainder of each round)

No Comments| |

Thursday WOD 5/1/25

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

STRENGTH:
Deadlifts: Build to a heavy 2 reps – look back at last Thursdays 3 Reps and know your 2 reps should be a little heavier.
 
WOD:
AMRAP in 12 Minutes
2 – 50 ft Shuttle Runs
1 Handstand Push Up (scale to L-seated presses)
4 – 50 ft Shuttle Runs
2 Handstand Push Ups
6 – 50 ft Shuttle Runs
3 HSPUs
…………..
Continue this pattern adding 2 shuttle runs and 1 HSPU each round.

STRENGTH:
Deadlifts: Build to a heavy 2 reps – look back at last Thursdays 3 Reps and know your 2 reps should be a little heavier.
 
WOD:
AMRAP in 12 Minutes
2 – 50 ft Shuttle Runs
1 Handstand Push Up (scale to L-seated presses)
4 – 50 ft Shuttle Runs
2 Handstand Push Ups
6 – 50 ft Shuttle Runs
3 HSPUs
…………..
Continue this pattern adding 2 shuttle runs and 1 HSPU each round.

STRENGTH:
Deadlifts: Build to a heavy 2 reps – look back at last Thursdays 3 Reps and know your 2 reps should be a little heavier.
 
WOD:
AMRAP in 12 Minutes
2 – 50 ft Shuttle Runs
1 Handstand Push Up (scale to L-seated presses)
4 – 50 ft Shuttle Runs
2 Handstand Push Ups
6 – 50 ft Shuttle Runs
3 HSPUs
…………..
Continue this pattern adding 2 shuttle runs and 1 HSPU each round.

No Comments| |