(910) 579-9348

Tuesday WOD 8/20/24

 

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

Workout Prep: This should take 20-25 minutes*
WOD

6 Sets:
25/20 Cal Row
15 Weighted Sit-Ups (20/15)
5 Ring Muscle Ups

Workout Prep: This should take 20-25 minutes*
WOD

6 Sets:
25/20 Cal Row
15 Weighted Sit-Ups (20/15)
5 Ring Muscle Ups

Workout Prep: This should take 20-25 minutes*
WOD

6 Sets:
25/20 Cal Row
15 Weighted Sit-Ups (20/15)
5 Ring Muscle Ups

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Monday WOD 8/19/24

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

Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round

Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round

Strength
Every 3 min x 5 Sets
3 Back Squats 70%
WOD
AMRAP 8
6 power snatches (95/65)
12 Back Rack Reverse Lunge
*Add 2 Reps to Power Snatch every Round

Announced on Site

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Friday 8/16/24

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

STRENGTH
Power Clean
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks

STRENGTH
Power Clean
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks

STRENGTH
Power Clean
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
WOD
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks

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Thursday WOD 8/15/24

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

Workout prep
then…
WOD
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest

Workout prep
then…
WOD
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest

Workout prep
then…
WOD
EMOM 40
Min 1: CAL Row
Min 2: Shuttle Runs
Min 3: Push-Ups/Air Squats alt rounds for this movement
Min4: Rest

Comments Disabled| |

Wednesday WOD 8/14/24

 

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

STRENGTH
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)

STRENGTH
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)

STRENGTH
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)

TO BE ANNOUNCED ON SITE

Comments Disabled| |