(910) 612-2203

Tuesday 2/3/26 WOD and SCHEDULE

Tuesday Schedule: 9am to 1030am Open Gym  then 530pm WOD and Open Gym

Strength

  • Front Squat – 5×5 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×8/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:

  • 10 Wall Balls
  • 8/6 Cal Bike

Strength

  • Front Squat – 5×5 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×8/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:

  • 10 Wall Balls
  • 8/6 Cal Bike

Strength

  • Front Squat – 5×5 (moderate)
  • Superset:
    • DB Bulgarian Split Squat – 3×8/side
    • Glute Bridge – 3×12

Conditioning (10 min)
Every 2 min:

  • 10 Wall Balls
  • 8/6 Cal Bike

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Monday Schedule 2/2/26

Due to the SNOW accumulation and chance of it being icy tomorrow. We will have OPEN GYM hours from 9-1030am and from 5-630pm for those who feel they want to get a workout in and can get their safely. NO 6am –  NO 7am – NO 530 SPIN only Open Gym hours!

Strength

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Banded or Ring Row Lat Pulldown – 4×8–10
    • DB Arnold Press – 3×10

Conditioning (8–10 min)
Bike or Rowing Intervals – Can choose to do Sprint Intervals as well.

 

  • 30 sec hard
  • 60 sec easy × 6–8

Strength

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Banded or Ring Row Lat Pulldown – 4×8–10
    • DB Arnold Press – 3×10

Conditioning (8–10 min)
Bike or Rowing Intervals – Can choose to do Sprint Intervals as well.

 

  • 30 sec hard
  • 60 sec easy × 6–8

Strength

  • Strict Press – 5×5
  • Superset:
    • Pull-Ups / Banded or Ring Row Lat Pulldown – 4×8–10
    • DB Arnold Press – 3×10

Conditioning (8–10 min)
Bike or Rowing Intervals – Can choose to do Sprint Intervals as well.

 

  • 30 sec hard
  • 60 sec easy × 6–8

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Friday WOD 1/30/26

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

Strength Skill

  • Hang Power Clean + Push Press
    • 5 sets of 3+3 @ ~60–65%
    • Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

  • 8 Toes-to-Bar or Knee Raises
  • 40 Double Unders / 80 Singles
  • 6 Push Press (light)

Strength Skill

  • Hang Power Clean + Push Press
    • 5 sets of 3+3 @ ~60–65%
    • Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

  • 8 Toes-to-Bar or Knee Raises
  • 40 Double Unders / 80 Singles
  • 6 Push Press (light)

Strength Skill

  • Hang Power Clean + Push Press
    • 5 sets of 3+3 @ ~60–65%
    • Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

  • 8 Toes-to-Bar or Knee Raises
  • 40 Double Unders / 80 Singles
  • 6 Push Press (light)

Strength Skill

  • Hang Power Clean + Push Press
    • 5 sets of 3+3 @ ~60–65%
    • Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

  • 8 Toes-to-Bar or Knee Raises
  • 40 Double Unders / 80 Singles
  • 6 Push Press (light)

Comments Disabled| |

Thursday WOD 1/29/26

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym  – NO PM CLASSES TODAY!

Strength

  • Back Squat – 4×5 @ ~70% of Week 3 top load
  • Superset:
    • Tempo Goblet Squat (3-sec down) – 3×10
    • Reverse Lunges – 3×16 steps

Conditioning (8–10 min)

Steady Effort:

 

  • 12/10 Cal Bike
  • 10 Wall Balls
  • Smooth pace, no redlining

Strength

  • Back Squat – 4×5 @ ~70% of Week 3 top load
  • Superset:
    • Tempo Goblet Squat (3-sec down) – 3×10
    • Reverse Lunges – 3×16 steps

Conditioning (8–10 min)

Steady Effort:

 

  • 12/10 Cal Bike
  • 10 Wall Balls
  • Smooth pace, no redlining

Strength

  • Back Squat – 4×5 @ ~70% of Week 3 top load
  • Superset:
    • Tempo Goblet Squat (3-sec down) – 3×10
    • Reverse Lunges – 3×16 steps

Conditioning (8–10 min)

Steady Effort:

 

  • 12/10 Cal Bike
  • 10 Wall Balls
  • Smooth pace, no redlining

Comments Disabled| |

Wednesday WOD 1/28/26

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

Conditioning (20 min)

Easy–Moderate AMRAP:

  • 400m Row
  • 15 Light Kettlebell Swings
  • 20 Box Step-Ups

Core / Mobility

  • Plank – 3×60 sec
  • Hip Flexor & Hamstring Stretching

 

Focus: Nasal breathing, conversation pace

Conditioning (20 min)

Easy–Moderate AMRAP:

  • 400m Row
  • 15 Light Kettlebell Swings
  • 20 Box Step-Ups

Core / Mobility

  • Plank – 3×60 sec
  • Hip Flexor & Hamstring Stretching

 

Focus: Nasal breathing, conversation pace

Conditioning (20 min)

Easy–Moderate AMRAP:

  • 400m Row
  • 15 Light Kettlebell Swings
  • 20 Box Step-Ups

Core / Mobility

  • Plank – 3×60 sec
  • Hip Flexor & Hamstring Stretching

 

Focus: Nasal breathing, conversation pace

Comments Disabled| |

Tuesday WOD 1/27/26

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

Strength

  • Deadlift – 3×5 @ ~65–70%
  • Bodyweight Squats – 3×20 (tempo focus)

Conditioning (12–15 min)

Quality Rounds:

  • Farmer Carry – moderate, 60 ft
  • DB Floor Press x 12 (moderate weight)
  • 10 Controlled Sit-Ups

Focus: Move well, finish fresh

Strength

  • Deadlift – 3×5 @ ~65–70%
  • Bodyweight Squats – 3×20 (tempo focus)

Conditioning (12–15 min)

Quality Rounds:

  • Farmer Carry – moderate, 60 ft
  • DB Floor Press x 12 (moderate weight)
  • 10 Controlled Sit-Ups

Focus: Move well, finish fresh

Strength

  • Deadlift – 3×5 @ ~65–70%
  • Bodyweight Squats – 3×20 (tempo focus)

Conditioning (12–15 min)

Quality Rounds:

  • Farmer Carry – moderate, 60 ft
  • DB Floor Press x 12 (moderate weight)
  • 10 Controlled Sit-Ups

Focus: Move well, finish fresh

Comments Disabled| |