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Tuesday WOD 11/12/24

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

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

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Veterans Day WOD 11/11/24

ONLY 3 TIMES TODAY PLUS SPIN at 530PM

21 Guns
21 Min AMRAP
400M Run
21-Push Ups
21 Box Jumps
15 Burpees
9 Pull-Ups

21 Guns
21 Min AMRAP
400M Run
21-Push Ups
21 Box Jumps
15 Burpees
9 Pull-Ups

21 Guns
21 Min AMRAP
400M Run
21-Push Ups
21 Box Jumps
15 Burpees
9 Pull-Ups

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Friday WOD 11/8/24

WOD
Full Send Friday
18-15-12-9-6 (15-12-9-6-3)
Calorie Assault Bike/Row
Thrusters (95/65)

WOD
Full Send Friday
18-15-12-9-6 (15-12-9-6-3)
Calorie Assault Bike/Row
Thrusters (95/65)

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Thursday WOD 11/7/24

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

WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight

WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight

WOD
8 Sets
300m Row
2 min Run
*Rest 1 Min between sets.
Gymnastic Practice
5 Rounds:
Handstand holds 45 sec
12 Single Arm Strict Press (L/R Arm) DB or KB LightWeight
50’ Overhead walk (L/R) DB or KB Moderate Weight

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Wednesday 11/6/24

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

WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

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Tuesday WOD 11/5/24

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

STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20)  or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-

STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20)  or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-

STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20)  or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-

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