(910) 612-2203

Monday WOD 7/27

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym

Strength

Weighted Pull-Ups

  • 5 × 5

Scale

  • Strict Pull-Ups
  • Ring Rows

Then

DB Goblet Squat

  • 4 × 10 (heavy)

Workout

Annie

  • 50-40-30-20-10
  • Double Unders
  • Sit-Ups

Scale: Singles 2 to 1 or plate hops 2 to 1.

Strength

Weighted Pull-Ups

  • 5 × 5

Scale

  • Strict Pull-Ups
  • Ring Rows

Then

DB Goblet Squat

  • 4 × 10 (heavy)

Workout

Annie

  • 50-40-30-20-10
  • Double Unders
  • Sit-Ups

Scale: Singles 2 to 1 or plate hops 2 to 1.

Strength

Weighted Pull-Ups

  • 5 × 5

Scale

  • Strict Pull-Ups
  • Ring Rows

Then

DB Goblet Squat

  • 4 × 10 (heavy)

Workout

Annie

  • 50-40-30-20-10
  • Double Unders
  • Sit-Ups

Scale: Singles 2 to 1 or plate hops 2 to 1.

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Friday WOD 7/24/26

Friday Schedule: NO 6am TODAY – 7am Bootcamp – 8am WOD – 9am WOD

Strength/Skill

Every 2:00 × 6

  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Jerk

Build to a technically challenging weight.

Workout

EMOM x 12

 

  • Odd: 10/8 Cals
  • Even: 8 Power Cleans (95/65)

Strength/Skill

Every 2:00 × 6

  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Jerk

Build to a technically challenging weight.

Workout

EMOM x 12

 

  • Odd: 10/8 Cals
  • Even: 8 Power Cleans (95/65)

Strength/Skill

Every 2:00 × 6

  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Jerk

Build to a technically challenging weight.

Workout

EMOM x 12

 

  • Odd: 10/8 Cals
  • Even: 8 Power Cleans (95/65)

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Thur WOD 7/23/26

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

Skill EMOM (18 min)

Minute 1

  • 4–6 Chest-to-Bar Pull-Ups
  • (Scale: Strict Pull-Ups or Ring Rows)

Minute 2

  • Handstand Walk Practice
  • (Scale: Wall Walks or Shoulder Taps)

Minute 3

  • 15 Hollow Rocks
  • 15 Arch Rocks

Conditioning

25-Minute Zone 2
Athlete’s choice:

 

  • Bike
  • Row
  • Easy Run

Skill EMOM (18 min)

Minute 1

  • 4–6 Chest-to-Bar Pull-Ups
  • (Scale: Strict Pull-Ups or Ring Rows)

Minute 2

  • Handstand Walk Practice
  • (Scale: Wall Walks or Shoulder Taps)

Minute 3

  • 15 Hollow Rocks
  • 15 Arch Rocks

Skill EMOM (18 min)

Minute 1

  • 4–6 Chest-to-Bar Pull-Ups
  • (Scale: Strict Pull-Ups or Ring Rows)

Minute 2

  • Handstand Walk Practice
  • (Scale: Wall Walks or Shoulder Taps)

Minute 3

  • 15 Hollow Rocks
  • 15 Arch Rocks

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Wednesday WOD 7/22/26

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

Strength

Push Press

  • 5 × 3 @ RPE 8

Accessory

  • Single-Arm DB Row – 3 × 10/side
  • Banded Face Pulls – 3 × 20

Workout

For Time
21-15-9

  • Push Press (95/65)
  • Pull-Ups

Then:

  • 400m Run

Time Cap: 16 minutes

Strength

Push Press

  • 5 × 3 @ RPE 8

Accessory

  • Single-Arm DB Row – 3 × 10/side
  • Banded Face Pulls – 3 × 20

Workout

For Time
21-15-9

  • Push Press (95/65)
  • Pull-Ups

Then:

  • 400m Run

Time Cap: 16 minutes

Strength

Push Press

  • 5 × 3 @ RPE 8

Accessory

  • Single-Arm DB Row – 3 × 10/side
  • Banded Face Pulls – 3 × 20

Workout

For Time
21-15-9

  • Push Press (95/65)
  • Pull-Ups

Then:

  • 400m Run

Time Cap: 16 minutes

Comments Disabled| |

Tuesday WOD 7/21/26

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

Workout

24-Minute AMRAP

Partner A completes:

  • 12 Dumbbell Snatches (50/35, alternating)
  • 12 Burpees

Partner B holds:

  • Farmer Carry (walk if space allows, static hold if crowded)

Switch after each round.

Core Finisher

3 Rounds

 

  • 15 V-Ups

Workout

24-Minute AMRAP

Partner A completes:

  • 12 Dumbbell Snatches (50/35, alternating)
  • 12 Burpees

Partner B holds:

  • Farmer Carry (walk if space allows, static hold if crowded)

Switch after each round.

Core Finisher

3 Rounds

 

  • 15 V-Ups

Workout

24-Minute AMRAP

Partner A completes:

  • 12 Dumbbell Snatches (50/35, alternating)
  • 12 Burpees

Partner B holds:

  • Farmer Carry (walk if space allows, static hold if crowded)

Switch after each round.

Core Finisher

3 Rounds

 

  • 15 V-Ups

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Monday WOD 7/20/26

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym

Strength

Back Squat

  • 5 × 2 @ RPE 8.5

Accessory

  • SL DB Romanian Deadlift – 3 × 8/each leg
  • Side Plank – 3 × :30/side
  • Rest 90 seconds

Workout

5 Rounds for Time

  • 10 DB Front Rack Lunges 50/35
  • 8 Devil Presses
  • 200m Run

Time Cap: 15 minutes

Strength

Back Squat

  • 5 × 2 @ RPE 8.5

Accessory

  • SL DB Romanian Deadlift – 3 × 8/each leg
  • Side Plank – 3 × :30/side
  • Rest 90 seconds

Workout

5 Rounds for Time

  • 10 DB Front Rack Lunges 50/35
  • 8 Devil Presses
  • 200m Run

Time Cap: 15 minutes

Strength

Back Squat

  • 5 × 2 @ RPE 8.5

Accessory

  • SL DB Romanian Deadlift – 3 × 8/each leg
  • Side Plank – 3 × :30/side
  • Rest 90 seconds

Workout

5 Rounds for Time

  • 10 DB Front Rack Lunges 50/35
  • 8 Devil Presses
  • 200m Run

Time Cap: 15 minutes

Comments Disabled| |