(910) 612-2203

Monday WOD 4/30/25

Monday Schedule: 6am WOD, 7am BOOTCAMP, 8/9am WOD, 530pm WOD. 530pm SPIN(FULL)

STRENGTH:
Front Squats (5 Sets of 3 Reps build in load)
 
WOD:
EMOM for 12 Min:
M1: DB Snatch to OH Lunge (Single DB or Single KB)
M2: Sumo Deadlift (Double DB or Single KB)
M2: Squat Jumps (No Weight)
M4: Rest

STRENGTH:
Front Squats (5 Sets of 3 Reps build in load)
 
WOD:
EMOM for 12 Min:
M1: DB Snatch to OH Lunge (Single DB or Single KB)
M2: Sumo Deadlift (Double DB or Single KB)
M2: Squat Jumps (No Weight)
M4: Rest

STRENGTH:
Front Squats (5 Sets of 3 Reps build in load)
 
WOD:
EMOM for 12 Min:
M1: DB Snatch to OH Lunge (Single DB or Single KB)
M2: Sumo Deadlift (Double DB or Single KB)
M2: Squat Jumps (No Weight)
M4: Rest

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Friday WOD 4/25/25

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

WOD
AMRAP in 25
Complete 5 Rounds:
40 Seconds Max Wall Balls
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest 
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest

WOD
AMRAP in 25
Complete 5 Rounds:
40 Seconds Max Wall Balls
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest 
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest

WOD
AMRAP in 25
Complete 5 Rounds:
40 Seconds Max Wall Balls
20 Seconds Rest
40 Seconds Max Calories
20 Seconds Rest
40 Seconds Max V-Ups
20 Seconds Rest 
40 Seconds Max Burpees
20 Seconds Rest
40 Seconds Max Lunges
20 Seconds Rest

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Thursday WOD 4/24/25

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

Strength
Deadlifts (Build to Heavy 3 Reps)
 
WOD
For Time:
9 DB Thrusters (35s/20s)
1000 Meter Row
15 DB Thrusters (35s/20s)
1000 Meter Row
21 DB Thrusters (35s/20s)

Strength
Deadlifts (Build to Heavy 3 Reps)
 
WOD
For Time:
9 DB Thrusters (35s/20s)
1000 Meter Row
15 DB Thrusters (35s/20s)
1000 Meter Row
21 DB Thrusters (35s/20s)

Strength
Deadlifts (Build to Heavy 3 Reps)
 
WOD
For Time:
9 DB Thrusters (35s/20s)
1000 Meter Row
15 DB Thrusters (35s/20s)
1000 Meter Row
21 DB Thrusters (35s/20s)

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Wednesday 4/23/25

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

The Longest Mile WOD
4 Rounds:
10 Burpees
100 Meter Run
10 Air Squats 
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

The Longest Mile WOD
4 Rounds:
10 Burpees
100 Meter Run
10 Air Squats 
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

The Longest Mile WOD
4 Rounds:
10 Burpees
100 Meter Run
10 Air Squats 
100 Meter Run
10 Push Ups
100 Meter Run
10 Sit Ups
100 Meter Run

Comments Disabled| |

Tuesday WOD 4/22/25

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

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

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Monday WOD 4/21/25

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

Strength
Benchpress
 
WOD
AMRAP in 25 (2×40/25)
9 Devil Presses
20 Alternating DB Lunges 
9 DB Push Press
20 Sit Ups 

Strength
Benchpress
 
WOD
AMRAP in 25 (2×40/25)
9 Devil Presses
20 Alternating DB Lunges 
9 DB Push Press
20 Sit Ups 

Strength
Benchpress
 
WOD
AMRAP in 25 (2×40/25)
9 Devil Presses
20 Alternating DB Lunges 
9 DB Push Press
20 Sit Ups 

Comments Disabled| |