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Friday WOD 4/6/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 430pm Open Gym

STRENGTH:
Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)
WOD:
5 Rounds of: (25 Minute Clock)
1 MInute: Slam Balls
1 Minute: Max Farmer Carry Hold (heavy)
1 Minute: Max Goblet Squats
1 MInute: Max Cals
1 Minute: Rest

STRENGTH:
Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)
WOD:
5 Rounds of: (25 Minute Clock)
1 MInute: Slam Balls
1 Minute: Max Farmer Carry Hold (heavy)
1 Minute: Max Goblet Squats
1 MInute: Max Cals
1 Minute: Rest

STRENGTH:
Overhead Squats (take 15 minutes to just build in load starting with empty barbell). We have not done this in a while so this is like starting from scratch – do not load the bar super heavy today. Just do the work (more reps / less weight)
WOD:
5 Rounds of: (25 Minute Clock)
1 MInute: Slam Balls
1 Minute: Max Farmer Carry Hold (heavy)
1 Minute: Max Goblet Squats
1 MInute: Max Cals
1 Minute: Rest

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Thursday WOD 4/3/25

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

 

Strength:
Hollow Holds 6 Rounds of 30 Sec Hold – 30 Sec Rest
Plank Holds 6 Rounds of 40 Sec Hold – 20 Sec Rest
 
WOD For Time:
Buy In: 400 Meter Run
5 Rounds of
10 Pull Ups
20 Push Ups
30 Air Squats
Cash Out: 400 Meter Run

Strength:
Hollow Holds 6 Rounds of 30 Sec Hold – 30 Sec Rest
Plank Holds 6 Rounds of 40 Sec Hold – 20 Sec Rest
 
WOD For Time:
Buy In: 400 Meter Run
5 Rounds of
10 Pull Ups
20 Push Ups
30 Air Squats
Cash Out: 400 Meter Run

Strength:
Hollow Holds 6 Rounds of 30 Sec Hold – 30 Sec Rest
Plank Holds 6 Rounds of 40 Sec Hold – 20 Sec Rest
 
WOD For Time:
Buy In: 400 Meter Run
5 Rounds of
10 Pull Ups
20 Push Ups
30 Air Squats
Cash Out: 400 Meter Run

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Wednesday WOD 4/2/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am Open Gym – 10am Silver Sneakers – 530pm WOD

This workout is made to do solo. If you decide to team up, do the runs together and partition the reps.
100 Meter Run
50 Wall Balls
50 Lunges
50 Burpees
200 Meter Run
40 Wall Balls
40 Lunges
40 Burpees
300 Meter Run
30 Wall Balls
30 Lunges
30 Burpees
400 Meter Run
20 Wall Balls
20 Lunges
20 Burpees
500 Meter Run
10 Wall Balls
10 Lunges
10 Burpees

This workout is made to do solo. If you decide to team up, do the runs together and partition the reps.
100 Meter Run
50 Wall Balls
50 Lunges
50 Burpees
200 Meter Run
40 Wall Balls
40 Lunges
40 Burpees
300 Meter Run
30 Wall Balls
30 Lunges
30 Burpees
400 Meter Run
20 Wall Balls
20 Lunges
20 Burpees
500 Meter Run
10 Wall Balls
10 Lunges
10 Burpees

This workout is made to do solo. If you decide to team up, do the runs together and partition the reps.
100 Meter Run
50 Wall Balls
50 Lunges
50 Burpees
200 Meter Run
40 Wall Balls
40 Lunges
40 Burpees
300 Meter Run
30 Wall Balls
30 Lunges
30 Burpees
400 Meter Run
20 Wall Balls
20 Lunges
20 Burpees
500 Meter Run
10 Wall Balls
10 Lunges
10 Burpees

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Tuesday WOD 4/1/25

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

Strength:
Dead Hang from Bar 5 Sets of 30 – 45 Seconds (advanced add weight)
Turkish Get Ups 5 Sets of 2 Reps each arm (build in load)
WOD
50-40-30-20-10
SA DB Snatch (35/50)
Box Jumps or Step Ups

Strength:
Dead Hang from Bar 5 Sets of 30 – 45 Seconds (advanced add weight)
Turkish Get Ups 5 Sets of 2 Reps each arm (build in load)
WOD
50-40-30-20-10
SA DB Snatch (35/50)
Box Jumps or Step Ups

Strength:
Dead Hang from Bar 5 Sets of 30 – 45 Seconds (advanced add weight)
Turkish Get Ups 5 Sets of 2 Reps each arm (build in load)
WOD
50-40-30-20-10
SA DB Snatch (35/50)
Box Jumps or Step Ups

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Monday WOD 3/31/25

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

Strength: 
Push Press 5 Sets of 3 Reps Build In Load
(look at last Tuesday loads and aim for same or higher loads)
WOD:
“Curve Ball”
For Time
100 Double Unders or 200 Singles
50 Abmat Sit Ups
25 Med Ball Cleans
80 Double Unders or 160 Singles
40 Abmat Sit Ups
20 Med Ball Cleans
60 Double Unders or 120 Singles
30 Abmat Sit Ups
15 Med Ball Cleans
40 Double Unders or 80 Singles
20 Abmat Sit Ups
10 Med Ball Cleans
20 Double Unders or 40 Singles
10 Abmat Sit Ups
5 Med Ball Cleans

Strength: 
Push Press 5 Sets of 3 Reps Build In Load
(look at last Tuesday loads and aim for same or higher loads)
WOD:
“Curve Ball”
For Time
100 Double Unders or 200 Singles
50 Abmat Sit Ups
25 Med Ball Cleans
80 Double Unders or 160 Singles
40 Abmat Sit Ups
20 Med Ball Cleans
60 Double Unders or 120 Singles
30 Abmat Sit Ups
15 Med Ball Cleans
40 Double Unders or 80 Singles
20 Abmat Sit Ups
10 Med Ball Cleans
20 Double Unders or 40 Singles
10 Abmat Sit Ups
5 Med Ball Cleans

Strength: 
Push Press 5 Sets of 3 Reps Build In Load
(look at last Tuesday loads and aim for same or higher loads)
WOD:
“Curve Ball”
For Time
100 Double Unders or 200 Singles
50 Abmat Sit Ups
25 Med Ball Cleans
80 Double Unders or 160 Singles
40 Abmat Sit Ups
20 Med Ball Cleans
60 Double Unders or 120 Singles
30 Abmat Sit Ups
15 Med Ball Cleans
40 Double Unders or 80 Singles
20 Abmat Sit Ups
10 Med Ball Cleans
20 Double Unders or 40 Singles
10 Abmat Sit Ups
5 Med Ball Cleans

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Friday WOD 3/28/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am Open Gym – 430pm Open Gym

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

STRENGTH:
Bench Press 5 Sets of 5 Reps (build in load)
WOD:
4 Rounds for Time:
400 Meter Run
200 Meter Farmer Carry
10 Burpees

Comments Disabled| |