(910) 579-9348

Friday 3/15/24

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

STRENGTH
4 Rounds
10 Tricep Press Downs
10 DB Kick Backs
10 Tricep Extension Overhead
10 DB Rows
WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pull-Ups

STRENGTH
4 Rounds
10 Tricep Press Downs
10 DB Kick Backs
10 Tricep Extension Overhead
10 DB Rows
WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pull-Ups

STRENGTH
4 Rounds
10 Tricep Press Downs
10 DB Kick Backs
10 Tricep Extension Overhead
10 DB Rows
WOD
“FRAN”
21-15-9
Thrusters (95/65)
Pull-Ups

Comments Disabled| |

Thursday WOD 3/14/24

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

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

STRENGTH
5 Rounds
10 GHD Sit-Ups
1 Min Plank

WOD
1 Power Clean + 9 Push Jerks (135/95)
2 Power Cleans + 8 Push Jerks
3 Power Cleans +7 Push Jerks
4 Power Cleans + 6 Push Jerks
5 Power Cleans + 5 Push Jerks
6 Power Cleans + 4 Push Jerks
7 Power Cleans + 3 Push Jerks
8 Power Cleans + 2 Push Jerks
9 Power Cleans + 1 Push Jerk

Comments Disabled| |

Wednesday WOD 3/13/24

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

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

Comments Disabled| |

Tuesday WOD 3/12/24

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

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

Comments Disabled| |

Monday WOD 3/11/24

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

STRENGTH
5×5 Sumo Deadlift High Pull Build in Weight each round
Then
5×10 Super Set Banded Tricep Press Down and DB Hammer Curls
WOD
5 Rounds
15 Wall Balls
15/10 CAL Row
3 Ring/5 Bar Muscle Up/10 Pull-Ups/15 Ring Rows

STRENGTH
5×5 Sumo Deadlift High Pull Build in Weight each round
Then
5×10 Super Set Banded Tricep Press Down and DB Hammer Curls
WOD
5 Rounds
15 Wall Balls
15/10 CAL Row
3 Ring/5 Bar Muscle Up/10 Pull-Ups/15 Ring Rows

STRENGTH
5×5 Sumo Deadlift High Pull Build in Weight each round
Then
5×10 Super Set Banded Tricep Press Down and DB Hammer Curls
WOD
5 Rounds
15 Wall Balls
15/10 CAL Row
3 Ring/5 Bar Muscle Up/10 Pull-Ups/15 Ring Rows

Comments Disabled| |