(910) 579-9348

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)

Comments Disabled| |

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)

Comments Disabled| |

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

Comments Disabled| |

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| |

Tuesday WOD 6/18/24

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

STRENGTH
EMOM for 5 Sets

1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders

STRENGTH
EMOM for 5 Sets

1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders

STRENGTH
EMOM for 5 Sets

1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders

Comments Disabled| |

Monday WOD 6/17/24

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

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

STRENGTH
4 Sets:
3 Tall Clean @50% of 1RM Squat Clean
Then
4×2
PC&;J 60%-80% Building in Weight
WOD
4 sets
AMRAP 6 minutes:
200m Row
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

Comments Disabled| |