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Monday WOD 9/26/22

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

 

5 Rounds For Time [30 Minute Cap]:
200 Meter Run

30 AbMat Sit-ups

15 Power Cleans (135/95) (95/65)

5 Pull Ups

*Score = Time it takes to complete the workout

5 Rounds For Time [30 Minute Cap]:
200 Meter Run

30 AbMat Sit-ups

15 Power Cleans (135/95) (95/65)

5 Pull Ups

*Score = Time it takes to complete the workout

5 Rounds For Time [30 Minute Cap]:
200 Meter Run

30 AbMat Sit-ups

15 Power Cleans (135/95) (95/65)

5 Pull Ups

*Score = Time it takes to complete the workout


Friday WOD 9/23/22

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

Build to Heavy 1 Rep Back Squat

10 Rounds For Time [20 Minute Cap]:

10 Toes to Bar

10 Burpees

100 Meter Run

*Score = Time it takes to complete the workout

Build to Heavy 1 Rep Back Squat

10 Rounds For Time [20 Minute Cap]:

10 Toes to Bar

10 Burpees

100 Meter Run

*Score = Time it takes to complete the workout

Build to Heavy 1 Rep Back Squat

10 Rounds For Time [20 Minute Cap]:

10 Toes to Bar

10 Burpees

100 Meter Run

*Score = Time it takes to complete the workout


Thursday WOD 9/22/20

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

STRENGTH: Build to Heavy 2 Rep Bench Press (before or after Endurance Portion)

[RUN]
1,600 Meters at Easy Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[ROW]
2,000 Meters at Easy Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[BIKE]
4,000 Meters at Easy Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

STRENGTH: Build to Heavy 2 Rep Bench Press (before or after Endurance Portion

[RUN]
1,600 Meters at Easy Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[ROW]
2,000 Meters at Easy Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[BIKE]
4,000 Meters at Easy Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

STRENGTH: Build to Heavy 2 Rep Bench Press (before or after Endurance Portion

[RUN]
1,600 Meters at Easy Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[ROW]
2,000 Meters at Easy Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[BIKE]
4,000 Meters at Easy Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps


Wednesday WOD 9/21/22

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

[TEAMS OF 3]
AMRAP 25:
100 Box Jumps (24″/20″)
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)

On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees

*No Rebounding on BJ, Burpee Over The Object You’re On

*Score = Total Rounds + Reps

[TEAMS OF 3]
AMRAP 25:
100 Box Jumps (24″/20″)
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)

On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees

*No Rebounding on BJ, Burpee Over The Object You’re On

*Score = Total Rounds + Reps

[TEAMS OF 3]
AMRAP 25:
100 Box Jumps (24″/20″)
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)

On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees

*No Rebounding on BJ, Burpee Over The Object You’re On

*Score = Total Rounds + Reps


Tuesday WOD 9/20/22

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

SPEND 15 Minutes working on Power Cleans and getting weight increments set. Warm up to the heaviest load.

5 Rounds x AMRAP 3:

21/15 Calorie Row

10 KBS (53/35)

Max Power Cleans

Rest 1:30 Between Rounds

 

Round 1: (95/65) (45/35)

Round 2: (135/95) (65/45)

Round 3: (155/105) (85/55)

Round 4: (185/135) (115/65)

Round 5: (225/155) (135/80)

SPEND 15 Minutes working on Power Cleans and getting weight increments set. Warm up to the heaviest load.

5 Rounds x AMRAP 3:

21/15 Calorie Row

10 KBS (53/35)

Max Power Cleans

Rest 1:30 Between Rounds

 

Round 1: (95/65) (45/35)

Round 2: (135/95) (65/45)

Round 3: (155/105) (85/55)

Round 4: (185/135) (115/65)

Round 5: (225/155) (135/80)

SPEND 15 Minutes working on Power Cleans and getting weight increments set. Warm up to the heaviest load.

5 Rounds x AMRAP 3:

21/15 Calorie Row

10 KBS (53/35)

Max Power Cleans

Rest 1:30 Between Rounds

 

Round 1: (95/65) (45/35)

Round 2: (135/95) (65/45)

Round 3: (155/105) (85/55)

Round 4: (185/135) (115/65)

Round 5: (225/155) (135/80)