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Monday WOD 5/19/25

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

STRENGTH
Front Squats 5 Sets of 3 Reps (Build In Load)
Look at your weights from 2 weeks ago.
WOD
Work 20 sec on 10 sec off until you have completed 200 Reps
20 Sec Pull Ups
10 Sec Rest
20 Sec Push Ups
10 Sec Rest
20 Sec Air Squats
10 Sec Rest
Go back to top until you have completed 200 Reps alternating between the 2 movements.

STRENGTH
Front Squats 5 Sets of 3 Reps (Build In Load)
Look at your weights from 2 weeks ago.
WOD
Work 20 sec on 10 sec off until you have completed 200 Reps
20 Sec Pull Ups
10 Sec Rest
20 Sec Push Ups
10 Sec Rest
20 Sec Air Squats
10 Sec Rest
Go back to top until you have completed 200 Reps alternating between the 2 movements.

STRENGTH
Front Squats 5 Sets of 3 Reps (Build In Load)
Look at your weights from 2 weeks ago.
WOD
Work 20 sec on 10 sec off until you have completed 200 Reps
20 Sec Pull Ups
10 Sec Rest
20 Sec Push Ups
10 Sec Rest
20 Sec Air Squats
10 Sec Rest
Go back to top until you have completed 200 Reps alternating between the 2 movements.

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Saturday WOD “Murph Prep”

Saturday Schedule: 830am WOD (Murph Prep) – Murph will happen Next Saturday at 8am or Monday 7am/8am/9am Heats. 7am and 8am are full.

Partner MURPH
1 Mile Run (Partners run together)
10 Rounds –
10 Pull Ups (each person does 5)
20 Push Ups (each person does 10)
30 Air Squats (each person does 15)
1 Mile Run (Partners run together)

Partner MURPH
1 Mile Run (Partners run together)
10 Rounds –
10 Pull Ups (each person does 5)
20 Push Ups (each person does 10)
30 Air Squats (each person does 15)
1 Mile Run (Partners run together)

Partner MURPH
1 Mile Run (Partners run together)
10 Rounds –
10 Pull Ups (each person does 5)
20 Push Ups (each person does 10)
30 Air Squats (each person does 15)
1 Mile Run (Partners run together)

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Friday WOD 5/16/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

STRENGTH
Bench Press (5 Sets of 2 Reps)
Build in Load (Higher than your 5 Sets of 3 Reps)
WOD
25 Minute AMRAP:
60 Double Unders or 120 Singles
50 Meter Farmer Carry
40 Sit Ups
20 Air Squats
10 Pull Ups
5 Burpees

STRENGTH
Bench Press (5 Sets of 2 Reps)
Build in Load (Higher than your 5 Sets of 3 Reps)
WOD
25 Minute AMRAP:
60 Double Unders or 120 Singles
50 Meter Farmer Carry
40 Sit Ups
20 Air Squats
10 Pull Ups
5 Burpees

STRENGTH
Bench Press (5 Sets of 2 Reps)
Build in Load (Higher than your 5 Sets of 3 Reps)
WOD
25 Minute AMRAP:
60 Double Unders or 120 Singles
50 Meter Farmer Carry
40 Sit Ups
20 Air Squats
10 Pull Ups
5 Burpees

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Thursday WOD 5/15/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Strength

STRENGTH
Power Cleans 5 Sets of 3 Reps Building in Load
WOD
3 Rounds of –
10 Shuttle Runs
15 DB Clean & Jerks
10 Shuttle Runs
15 Toes To Bar
18 Minute Time Cap

STRENGTH
Power Cleans 5 Sets of 3 Reps Building in Load
WOD
3 Rounds of –
10 Shuttle Runs
15 DB Clean & Jerks
10 Shuttle Runs
15 Toes To Bar
18 Minute Time Cap

STRENGTH
Power Cleans 5 Sets of 3 Reps Building in Load
WOD
3 Rounds of –
10 Shuttle Runs
15 DB Clean & Jerks
10 Shuttle Runs
15 Toes To Bar
18 Minute Time Cap

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Wednesday WOD 5/14/25

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

Partner WOD
25 Minute AMRAP with Partner
30 Calorie Row
40 SA DB Snatches (50/35)
30 Calorie Row
40 Wall Balls
30 Calorie Row
40 DB Lunges

Partner WOD
25 Minute AMRAP with Partner
30 Calorie Row
40 SA DB Snatches (50/35)
30 Calorie Row
40 Wall Balls
30 Calorie Row
40 DB Lunges

Partner WOD
25 Minute AMRAP with Partner
30 Calorie Row
40 SA DB Snatches (50/35)
30 Calorie Row
40 Wall Balls
30 Calorie Row
40 DB Lunges

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Tuesday WOD 5/13/25

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

STRENGTH
Push Press 5 Sets of 3 Reps Build In Load
(compare to last Monday)
WOD
For Time:
6 Minute Hang Hold (cumulative)
Each time you drop from the bar you perform
800 Meter Run
20 Push Ups

STRENGTH
Push Press 5 Sets of 3 Reps Build In Load
(compare to last Monday)
WOD
For Time:
6 Minute Hang Hold (cumulative)
Each time you drop from the bar you perform
800 Meter Run
20 Push Ups

STRENGTH
Push Press 5 Sets of 3 Reps Build In Load
(compare to last Monday)
WOD
For Time:
6 Minute Hang Hold (cumulative)
Each time you drop from the bar you perform
800 Meter Run
20 Push Ups

Comments Disabled| |