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Tuesday WOD 6/25/24

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

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
WOD
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
WOD
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
WOD
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

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Monday WOD 6/24/24

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

STRENGTH
3 Sets x 5 EMOM per set: Building
Set 1: 2 Hang Power Snatch 55%-65% 10 Total then when complete got to …
Set 2: 2 Power Snatch @ 65-75% 10 Total then when complete go to …
Set 3: 2 Squat Snatch @ 75%-85% 10 Total.
WOD
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
* Back Squats are from the ground

STRENGTH
3 Sets x 5 EMOM per set: Building
Set 1: 2 Hang Power Snatch 55%-65% 10 Total then when complete got to …
Set 2: 2 Power Snatch @ 65-75% 10 Total then when complete go to …
Set 3: 2 Squat Snatch @ 75%-85% 10 Total.
WOD
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
* Back Squats are from the ground

STRENGTH
3 Sets x 5 EMOM per set: Building
Set 1: 2 Hang Power Snatch 55%-65% 10 Total then when complete got to …
Set 2: 2 Power Snatch @ 65-75% 10 Total then when complete go to …
Set 3: 2 Squat Snatch @ 75%-85% 10 Total.
WOD
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
* Back Squats are from the ground

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Saturday WOD 6/22/24

Saturday WOD starts at 8:30am – SPIN 7am (must reserve a bike)

GOOSE:

For Time (with a Partner): You go I go except the run which is together.
106 Deadlifts (135/95 lb)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters (135/95 lb)
15 Kettlebell Swings (70/53 lb
Then, 400 meter Run with a plate (together, both partners carry a plate (45/25 lb)

GOOSE:

For Time (with a Partner): You go I go except the run which is together.
106 Deadlifts (135/95 lb)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters (135/95 lb)
15 Kettlebell Swings (70/53 lb
Then, 400 meter Run with a plate (together, both partners carry a plate (45/25 lb)

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Friday WOD 6/21/24

THE BOSS!

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

STRENGTH will be 
Workout Prep
WOD
5 rounds
800M Run
10 C&J (185/125)

STRENGTH will be 
Workout Prep
WOD
5 rounds
800M Run
10 C&J (185/125)

STRENGTH will be 
Workout Prep
WOD
5 rounds
800M Run
10 C&J (185/125)

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Thursday WOD 6/20/24

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

STRENGTH

Deadlift 3×10 80%
WOD
3 Sets:
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×50/2×35)
20 GHD Sit Ups

STRENGTH

Deadlift 3×10 80%
WOD
3 Sets:
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×50/2×35)
20 GHD Sit Ups

STRENGTH

Deadlift 3×10 80%
WOD
3 Sets:
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×50/2×35)
20 GHD Sit Ups

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Wednesday WOD 6/19/24

Wednesday Schedule:

6am WOD – 7am BOOTCAMP – 8am WOD – 9am WOD – 530pm WOD

 

STRENGTH
4 Sets: 3 Push Press + 2 Push Jerk
WOD
For Time:
AMRAP 1 Minute
7 Barbell Bench Press/DB Bench Press body weight or .75 body weight.
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets- if large group split into two groups with one working and one resting.

STRENGTH
4 Sets: 3 Push Press + 2 Push Jerk
WOD
For Time:
AMRAP 1 Minute
7 Barbell Bench Press/DB Bench Press body weight or .75 body weight.
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets- if large group split into two groups with one working and one resting.

STRENGTH
4 Sets: 3 Push Press + 2 Push Jerk
WOD
For Time:
AMRAP 1 Minute
7 Barbell Bench Press/DB Bench Press body weight or .75 body weight.
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets- if large group split into two groups with one working and one resting.

Comments Disabled| |