(910) 579-9348

Thursday WOD 3/28/24

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

STRENGTH
Back Squat 5×2
5 sets of 2 Back Squats @85%
* Complete a set on the 2 minutes *
WOD
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
30/24 Air Squats

STRENGTH
Back Squat 5×2
5 sets of 2 Back Squats @85%
* Complete a set on the 2 minutes *
WOD
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
30/24 Air Squats

STRENGTH
Back Squat 5×2
5 sets of 2 Back Squats @85%
* Complete a set on the 2 minutes *
WOD
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
30/24 Air Squats


Wednesday 3/27/24

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

HAPPY BIRTHDAY COACH ASA!

Wednesday 03/27/2024
STRENGTH
Bench Press E2MOM 5×2 @85%
WOD
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-

Wednesday 03/27/2024
STRENGTH
Bench Press E2MOM 5×2 @85%
WOD
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-

Wednesday 03/27/2024
STRENGTH
Bench Press E2MOM 5×2 @85%
WOD
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-


Tuesday WOD 3/26/24

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar

STRENGTH
Deadlift 5×2
5 sets of 2 Deadlifts @85% of 1RM
* Complete a set on the 2 minutes *
WOD
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar


Monday WOD 3/25/24

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

Skill Work
10-15 minutes to work on HSW or Wall Walks

WOD
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks

Skill Work
10-15 minutes to work on HSW or Wall Walks

WOD
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks

Skill Work
10-15 minutes to work on HSW or Wall Walks

WOD
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks


Saturday WOD 3/23/24

Saturday WOD 8:30am – SPIN 7am

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups

Teams of 2
3 sets of 3 Rounds = 9 Total Rounds each Person = 18 Total Rounds per Team
Round 1: P1 does 3 rds then P2 does 3 rds,
Round 2: P1 does 2 rds then P2 does 2rds the P1 does rd then P2
does 1 rd,
Round 3: Partners alternate rounds
15 Cal Row
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups