(910) 612-2203

Wednesday WOD 4/19/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

STRENGTH
Full Squat Clean 3×3 @ 65%-75% of 1RM Full Clean
WOD
6 Sets (Every 3:00)
14/11 Calorie Assault Bike or Row
7 Thrusters (115/80)

STRENGTH
Full Squat Clean 3×3 @ 65%-75% of 1RM Full Clean
WOD
6 Sets (Every 3:00)
14/11 Calorie Assault Bike or Row
7 Thrusters (115/80)

STRENGTH
Full Squat Clean 3×3 @ 65%-75% of 1RM Full Clean
WOD
6 Sets (Every 3:00)
14/11 Calorie Assault Bike or Row
7 Thrusters (115/80)

Comments Disabled| |

Tuesday WOD 4/18/23

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

START CLASS WITH ROPE CLIMB PROGRESSIONS
then
10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs
WOD
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges

START CLASS WITH ROPE CLIMB PROGRESSIONS
then
10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs
WOD
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges

START CLASS WITH ROPE CLIMB PROGRESSIONS
then
10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs
WOD
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges

Comments Disabled| |

Monday WOD 4/17/23

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN CLASS 530pm

STRENGTH
Power Snatch 3×3 @70% of 1RM Full Snatch
FOR TIME
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)

STRENGTH
Power Snatch 3×3 @70% of 1RM Full Snatch
FOR TIME
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)

STRENGTH
Power Snatch 3×3 @70% of 1RM Full Snatch
FOR TIME
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)

Comments Disabled| |

Friday WOD 4/14/23

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

STRENGTH:
Shoulder Press 5×10 @60%
 5 Rounds for Time:
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)

STRENGTH:
Shoulder Press 5×10 @60%
 5 Rounds for Time:
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)

STRENGTH:
Shoulder Press 5×10 @60%
 5 Rounds for Time:
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)

Comments Disabled| |

Thursday WOD 4/13/23

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

STRENGTH:
Clean and Jerk 4×4 @70%
FOR TIME:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row every round

STRENGTH:
Clean and Jerk 4×4 @70%
FOR TIME:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row every round

STRENGTH:
Clean and Jerk 4×4 @70%
FOR TIME:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row every round

Comments Disabled| |

Wednesday WOD 4/12/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Strength:
5×10 DL @60% + DB Bench Press Choose Weight

AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Strength:
5×10 DL @60% + DB Bench Press Choose Weight

AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Strength:
5×10 DL @60% + DB Bench Press Choose Weight

Comments Disabled| |