(910) 612-2203

Monday WOD 6/15/26

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym

WEEK 4 — DELOAD + TEST

Reduce overall volume by ~40%.

MONDAY

Strength Test

Strict Press 3RM

Conditioning

“Fran”
21-15-9

 

  • Thrusters (95/65) Scale to DBs
  • Pull-Ups

WEEK 4 — DELOAD + TEST

Reduce overall volume by ~40%.

MONDAY

Strength Test

Strict Press 3RM

Conditioning

“Fran”
21-15-9

 

  • Thrusters (95/65) Scale to DBs
  • Pull-Ups

WEEK 4 — DELOAD + TEST

Reduce overall volume by ~40%.

MONDAY

Strength Test

Strict Press 3RM

Conditioning

“Fran”
21-15-9

 

  • Thrusters (95/65) Scale to DBs
  • Pull-Ups

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Friday WOD 6/12/26

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Skill

EMOM 16

  • 4–6 Chest-to-Bar or Strict Pull-Ups
  • 20–30s Handstand Holds

Aerobic

Intervals:
5 x 4 min moderate effort
2 min easy recovery

Skill

EMOM 16

  • 4–6 Chest-to-Bar or Strict Pull-Ups
  • 20–30s Handstand Holds

Aerobic

Intervals:
5 x 4 min moderate effort
2 min easy recovery

Skill

EMOM 16

  • 4–6 Chest-to-Bar or Strict Pull-Ups
  • 20–30s Handstand Holds

Aerobic

Intervals:
5 x 4 min moderate effort
2 min easy recovery

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Thursday 6/11/26 WOD

Happy Birthday Eddy.

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym -NO PM CLASSES

Strength

Back Squats
6×3 heavy

Conditioning

10 Min AMRAP

  • 15 Wall Balls
  • 12 Box Jump Overs
  • 9 Deadlifts (moderate)

Strength

Back Squats
6×3 heavy

Conditioning

10 Min AMRAP

  • 15 Wall Balls
  • 12 Box Jump Overs
  • 9 Deadlifts (moderate)

Strength

Back Squats
6×3 heavy

Conditioning

10 Min AMRAP

  • 15 Wall Balls
  • 12 Box Jump Overs
  • 9 Deadlifts (moderate)

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Wednesday 6/10/26

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

AMRAP in 25 Minutes:
100 Meter Right Arm Farmer Carry
50 Air Squats
100 Meter KB Front Rack Carry
40 Sit Ups
100 Meter Left Arm Farmer Carry
30 Push Up
100 Meter KB Front Rack Carry
20 Burpees

AMRAP in 25 Minutes:
100 Meter Right Arm Farmer Carry
50 Air Squats
100 Meter KB Front Rack Carry
40 Sit Ups
100 Meter Left Arm Farmer Carry
30 Push Up
100 Meter KB Front Rack Carry
20 Burpees

AMRAP in 25 Minutes:
100 Meter Right Arm Farmer Carry
50 Air Squats
100 Meter KB Front Rack Carry
40 Sit Ups
100 Meter Left Arm Farmer Carry
30 Push Up
100 Meter KB Front Rack Carry
20 Burpees

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Tuesday 6/9/26

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

Olympic Lift

Power Clean – Build to Heavy 1 Rep

Conditioning

For Time:

  • 21-15-9
  • Power Cleans (115/80)
  • Toes-to-Bar
then an 800m Run

Olympic Lift

Power Clean – Build to Heavy 1 Rep

Conditioning

For Time:

  • 21-15-9
  • Power Cleans (115/80)
  • Toes-to-Bar
then an 800m Run

Olympic Lift

Power Clean – Build to Heavy 1 Rep

Conditioning

For Time:

  • 21-15-9
  • Power Cleans (115/80)
  • Toes-to-Bar
then an 800m Run

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Monday WOD 6/8/26

Everyone give a shout out to Sandy. Tomorrow is her last day for 2 months and her VERY SPECIAL DAY is Tuesday.

Monday: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym

Strength

Strict Press
6×3 heavy

Conditioning

8 Rounds:

  • 200m Run
  • 10 Push Press
  • Rest 1 min

Strength

Strict Press
6×3 heavy

Conditioning

8 Rounds:

  • 200m Run
  • 10 Push Press
  • Rest 1 min

Strength

Strict Press
6×3 heavy

Conditioning

8 Rounds:

  • 200m Run
  • 10 Push Press
  • Rest 1 min

No Comments| |