(910) 612-2203

Thursday WOD 10/3/24

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

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Strength
Single Leg Box Step Up with slow decent
Build in weight over sets (use dbs)
5 on the Right Leg
5 on the Left Leg
Total of 4 Sets
WOD
50 Cal Row
50 Double Unders (150 Singles)
40 Cal Row
40 Double Unders (120 Singles)
30 Cal Row
30 Double Unders (90 Singles)
20 Cal Row
20 Double Unders (60 Singles)
10 Cal Row
10 Double Unders (30 Singles)

Comments Disabled| |

Wednesday WOD 10/2/24

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

Bootcamp 7am

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Accessory Work:
5 Scap Retractions
5 Kip Swings
5 Dips
5 Push Ups
20 Second Hollow Hold
Bottoms Up KB Carry down and back (wood plank)
For 3 Rounds

WOD
EVA
5 Rounds for Time:
800 Meter Run
30 KBS (32/24)
30 Pull Ups

Comments Disabled| |

Tuesday WOD 10/01/24

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

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Strength:
Barbell Complex (“Bear”)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Build to a heavy complex
WOD
3 Rounds
400 Meter Run
500 Meter Row
50 Air Squats

Comments Disabled| |

Monday WOD 9/30/24

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

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Strength

Push Press
EMOM for 10 Minutes
2 Reps building in Load
For Time
30-20-10
Burpees
Deadlifts (185/125 lbs)
Calories

Comments Disabled| |

Friday WOD 9/27/24

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

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Comments Disabled| |

Thursday 9/26/24

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

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Comments Disabled| |