(910) 612-2203

Friday WOD 6/26/26

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

Skill
Power Clean

Every 90 Seconds x 8

  • 2 Power Cleans

Build moderately heavy.

Workout
10 Rounds

  • 200m Run or 15/12 Cal Row
  • Rest :45

Goal:
Consistent effort every round.

Skill
Power Clean

Every 90 Seconds x 8

  • 2 Power Cleans

Build moderately heavy.

Workout
10 Rounds

  • 200m Run or 15/12 Cal Row
  • Rest :45

Goal:
Consistent effort every round.

Skill
Power Clean

Every 90 Seconds x 8

  • 2 Power Cleans

Build moderately heavy.

Workout
10 Rounds

  • 200m Run or 15/12 Cal Row
  • Rest :45

Goal:
Consistent effort every round.

Comments Disabled| |

Thursday WOD 06/25/26

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

Skill Work
EMOM 15

Minute 1

  • 5-8 Strict Pull-Ups

Minute 2

  • 20-30 Second Handstand Hold

Minute 3

  • 12 Hollow Rocks

Conditioning
25 Minutes Zone 2

Choice:

  • Bike
  • Row
  • Run

Skill Work
EMOM 15

Minute 1

  • 5-8 Strict Pull-Ups

Minute 2

  • 20-30 Second Handstand Hold

Minute 3

  • 12 Hollow Rocks

Conditioning
25 Minutes Zone 2

Choice:

  • Bike
  • Row
  • Run

Skill Work
EMOM 15

Minute 1

  • 5-8 Strict Pull-Ups

Minute 2

  • 20-30 Second Handstand Hold

Minute 3

  • 12 Hollow Rocks

Conditioning
25 Minutes Zone 2

Choice:

  • Bike
  • Row
  • Run

Comments Disabled| |

Wednesday WOD 6/24/26

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

Strength
Strict Press

4 x 6

Accessory

  • DB Floor Press 3 x 10
  • Ring Rows 3 x 12

Workout

12-Minute AMRAP

  • 12 Wall Balls
  • 10 Box Jumps
  • 8 Deadlifts (185/125)

Strength
Strict Press

4 x 6

Accessory

  • DB Floor Press 3 x 10
  • Ring Rows 3 x 12

Workout

12-Minute AMRAP

  • 12 Wall Balls
  • 10 Box Jumps
  • 8 Deadlifts (185/125)

Strength
Strict Press

4 x 6

Accessory

  • DB Floor Press 3 x 10
  • Ring Rows 3 x 12

Workout

12-Minute AMRAP

  • 12 Wall Balls
  • 10 Box Jumps
  • 8 Deadlifts (185/125)

Comments Disabled| |

Tuesday WOD 6/23/26

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

Partner Workout
24-Minute AMRAP

Partner A:

  • 250m Row

Partner B:

  • Max Run Distance (sub max cal on bike)

Switch.

Score:
Total Distance or Calories + Total Rows

Partner Workout
24-Minute AMRAP

Partner A:

  • 250m Row

Partner B:

  • Max Run Distance (sub max cal on bike)

Switch.

Score:
Total Distance or Calories + Total Rows

Partner Workout
24-Minute AMRAP

Partner A:

  • 250m Row

Partner B:

  • Max Run Distance (sub max cal on bike)

Switch.

Score:
Total Distance or Calories + Total Rows

Comments Disabled| |

Monday WOD 6/22/26

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

Strength
Back Squat

  • 4 x 6 @ RPE 7 (rates of perceived exertion) 7 = moderate

Accessory

  • DB Bulgarian Split Squat 3 x 10/leg
  • Plank Hold 3 x :45

Workout

For Time

3 Rounds

  • 400m Run
  • 30 Air Squats
  • 15 V-Ups

Cap 18 Minutes

Strength
Back Squat

  • 4 x 6 @ RPE 7 (rates of perceived exertion) 7 = moderate

Accessory

  • DB Bulgarian Split Squat 3 x 10/leg
  • Plank Hold 3 x :45

Workout

For Time

3 Rounds

  • 400m Run
  • 30 Air Squats
  • 15 V-Ups

Cap 18 Minutes

Strength
Back Squat

  • 4 x 6 @ RPE 7 (rates of perceived exertion) 7 = moderate

Accessory

  • DB Bulgarian Split Squat 3 x 10/leg
  • Plank Hold 3 x :45

Workout

For Time

3 Rounds

  • 400m Run
  • 30 Air Squats
  • 15 V-Ups

Cap 18 Minutes

Comments Disabled| |

Saturday WOD 6/20/26

Saturday Schedule: 7am SPIN – 830am WOD

The Workout: “Saturday Sweatfest”
25 Min AMRAP. Partner A completes the prescribed reps of Exercise 1 while Partner B rests, then switch. Move down the list in order!
  1. 20 Wallballs (Partner A works → Partner B rests)
  2. 30 Synchro Ab-Mat Sit-Ups (Both partners work in unison, high-five at the top)
  3. 40 Air Squats (Partner A works → Partner B rests)
  4. 20 Push-Ups (Partner A works → Partner B rests)
  5. 60-second High Plank Hold (Both partners hold side-by-side)
Score: Total combined rounds and reps completed in 20 minutes.

The Workout: “Saturday Sweatfest”
25 Min AMRAP. Partner A completes the prescribed reps of Exercise 1 while Partner B rests, then switch. Move down the list in order!
  1. 20 Wallballs (Partner A works → Partner B rests)
  2. 30 Synchro Ab-Mat Sit-Ups (Both partners work in unison, high-five at the top)
  3. 40 Air Squats (Partner A works → Partner B rests)
  4. 20 Push-Ups (Partner A works → Partner B rests)
  5. 60-second High Plank Hold (Both partners hold side-by-side)
Score: Total combined rounds and reps completed in 20 minutes.

Comments Disabled| |