(910) 612-2203

Saturday WOD 2/11/23

Saturday WOD 830am – SPIN 7am (must reserve a bike)

WOD
8 Rounds Partner WOD
200 Meter Run (together)
3 Wall Walks
8 Synchro Front Squats (115/75)

WOD
8 Rounds Partner WOD
200 Meter Run (together)
3 Wall Walks
8 Synchro Front Squats (115/75)

WOD
8 Rounds Partner WOD
200 Meter Run (together)
3 Wall Walks
8 Synchro Front Squats (115/75)

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Friday WOD 2/10/23

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

WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups or Ab Mat Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch

WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch

WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch

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Thursday WOD 2/9/23

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

WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping

WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping

WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping

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Wednesday WOD 2/8/23

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

WOD
AMRAP 18 Minutes
12 Alternating Dumbbell Hang Clean and Jerk (50/35)
12 Burpee
12 Toes to Bar
Rest 5 Min
then…
50 Box jumps

WOD
AMRAP 18 Minutes
12 Alternating Dumbbell Hang Clean and Jerk (50/35)
12 Burpee
12 Toes to Bar
Rest 5 Min
then…
50 Box jumps

WOD
AMRAP 18 Minutes
12 Alternating Dumbbell Hang Clean and Jerk (50/35)
12 Burpee
12 Toes to Bar
Rest 5 Min
then…
50 Box jumps

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TUESDAY WOD 2/7/23

Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am

STRENGTH
CLUSTER 8-6-4-2-2 (SQUAT CLEAN THRUSTER) each rep starts from the ground!
Move up in weight until you reach a heavy set of 2
*Do a set every 2 minutes.

WOD
Row
5 sets
500m Row
-rest 1 minute between sets-
-rest 3 minutes-
5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-

STRENGTH
CLUSTER 8-6-4-2-2 (SQUAT CLEAN THRUSTER) each rep starts from the ground!
Move up in weight until you reach a heavy set of 2
*Do a set every 2 minutes.

WOD
Row
5 sets
500m Row
-rest 1 minute between sets-
-rest 3 minutes-
5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-

STRENGTH
CLUSTER 8-6-4-2-2 (SQUAT CLEAN THRUSTER) each rep starts from the ground!
Move up in weight until you reach a heavy set of 2
*Do a set every 2 minutes.

WOD
Row
5 sets
500m Row
-rest 1 minute between sets-
-rest 3 minutes-
5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-

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MONDAY WOD 2/6/23

MONDAY SCHEDULE: 6am/8am/9am/530pm + A NEW CLASS OFFERED AT 630PM \

SPIN @ 530pm

WOD
FOR TIME:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats
-rest 5 minutes-
45 Air Squats
15 Push Ups
45 Wall Balls
15 Push Ups
45 Air Squats
STRENGTH
Snatch Balance 3-2-1-3-2-1-1
*Do a set every 2 minutes.
3 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
3 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch

WOD
FOR TIME:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats
-rest 5 minutes-
45 Air Squats
15 Push Ups
45 Wall Balls
15 Push Ups
45 Air Squats
STRENGTH
Snatch Balance 3-2-1-3-2-1-1
*Do a set every 2 minutes.
3 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
3 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch

WOD
FOR TIME:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats
-rest 5 minutes-
45 Air Squats
15 Push Ups
45 Wall Balls
15 Push Ups
45 Air Squats
STRENGTH
Snatch Balance 3-2-1-3-2-1-1
*Do a set every 2 minutes.
3 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
3 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch

Comments Disabled| |