(910) 612-2203

Monday WOD 3/3/25

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

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

Strength:
Push Press 5 Sets of 5 Reps Build in Load 
Look back at 2/17/25 Weights – Try for a few #s more!
15 Minute Clock to Work On Strength
 
WOD:
15 Minute AMRAP 25.1
3 Lateral Burpees Over the DB
3 DB Hang Clean to Overhead
30 Feet of Walking Lunges
After Each Round Add 3 Reps to the Burpees and Hang Clean to Overhead
(35s/50s)

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Saturday WOD 3/1/25

Saturday WOD 830AM – SPIN 7AM

You Go I Go
AMRAP WITH PARTNER
7 Burpees
6/8 Calories
3 Right Arm DB Push Press
3 Left Arm DB Push Press
Partner Switch after Each Round
Complete 5 Rounds Each (Total 10 Rounds)

You Go I Go
AMRAP WITH PARTNER
7 Burpees
6/8 Calories
3 Right Arm DB Push Press
3 Left Arm DB Push Press
Partner Switch after Each Round
Complete 5 Rounds Each (Total 10 Rounds)

You Go I Go
AMRAP WITH PARTNER
7 Burpees
6/8 Calories
3 Right Arm DB Push Press
3 Left Arm DB Push Press
Partner Switch after Each Round
Complete 5 Rounds Each (Total 10 Rounds)

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Friday WOD 2/28/25

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

For Time:
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows
800 Meter Run or 1000 Meter Row
500 Double Unders
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows

For Time:
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows
800 Meter Run or 1000 Meter Row
500 Double Unders
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows

For Time:
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows
800 Meter Run or 1000 Meter Row
500 Double Unders
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows

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Thursday WOD 2/27/25

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

STRENGTH
Spend 18 Minutes
Power Cleans (Build to Heavy 1 Rep)
Work in Pairs
WOD
In Pairs:
800 Meter Run (together)
40 Burpees over the bar (partitioned)
40 Power Cleans (partitioned) (135/95)
400 Meter Run (together)
20 Burpees over the bar (partitioned)
20 Hang Squat Cleans (partitioned) (135/95)
200 Meter Run (together)
10 Burpees over the Bar (partitioned)
10 Squat Cleans (partitioned) (135/95)

STRENGTH
Spend 18 Minutes
Power Cleans (Build to Heavy 1 Rep)
Work in Pairs
WOD
In Pairs:
800 Meter Run (together)
40 Burpees over the bar (partitioned)
40 Power Cleans (partitioned) (135/95)
400 Meter Run (together)
20 Burpees over the bar (partitioned)
20 Hang Squat Cleans (partitioned) (135/95)
200 Meter Run (together)
10 Burpees over the Bar (partitioned)
10 Squat Cleans (partitioned) (135/95)

STRENGTH
Spend 18 Minutes
Power Cleans (Build to Heavy 1 Rep)
Work in Pairs
WOD
In Pairs:
800 Meter Run (together)
40 Burpees over the bar (partitioned)
40 Power Cleans (partitioned) (135/95)
400 Meter Run (together)
20 Burpees over the bar (partitioned)
20 Hang Squat Cleans (partitioned) (135/95)
200 Meter Run (together)
10 Burpees over the Bar (partitioned)
10 Squat Cleans (partitioned) (135/95)

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Wednesday WOD 2/26/25

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

TEAMS OF 2:
For Time with A Partner
50 Walking Lunges (advanced athletes add weight)
40 Pull Ups
100 Box Jumps
40 Double Unders (scale to 120 Singles)
50 Dips
60 Knees-To-Elbows (scale to lying leg raises)
40 KBS
50 DB Hang Squat Cleans (35s/25s)
100 Sit Ups
40 Wallballs
50 KB Deadlifts

TEAMS OF 2:
For Time with A Partner
50 Walking Lunges (advanced athletes add weight)
40 Pull Ups
100 Box Jumps
40 Double Unders (scale to 120 Singles)
50 Dips
60 Knees-To-Elbows (scale to lying leg raises)
40 KBS
50 DB Hang Squat Cleans (35s/25s)
100 Sit Ups
40 Wallballs
50 KB Deadlifts

TEAMS OF 2:
For Time with A Partner
50 Walking Lunges (advanced athletes add weight)
40 Pull Ups
100 Box Jumps
40 Double Unders (scale to 120 Singles)
50 Dips
60 Knees-To-Elbows (scale to lying leg raises)
40 KBS
50 DB Hang Squat Cleans (35s/25s)
100 Sit Ups
40 Wallballs
50 KB Deadlifts

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Tuesday WOD 2/25/25

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

STRENGTH
4 Rounds:
100 Meter Farmer Carry (as heavy as you can handle)
3 Turkish Get Ups per Side
WOD
For TIme:
10-9-8-7-6-5-4-3-2-1
Wall Walks (scale to inchworms)
Thrusters (185/135 Barbells) (50s/35s DBs)

STRENGTH
4 Rounds:
100 Meter Farmer Carry (as heavy as you can handle)
3 Turkish Get Ups per Side
WOD
For TIme:
10-9-8-7-6-5-4-3-2-1
Wall Walks (scale to inchworms)
Thrusters (185/135 Barbells) (50s/35s DBs)

STRENGTH
4 Rounds:
100 Meter Farmer Carry (as heavy as you can handle)
3 Turkish Get Ups per Side
WOD
For TIme:
10-9-8-7-6-5-4-3-2-1
Wall Walks (scale to inchworms)
Thrusters (185/135 Barbells) (50s/35s DBs)

Comments Disabled| |