(910) 579-9348

Monday WOD 3/27/23

Monday Schedule: 6am/8am/9am/530pm WOD  – SPIN 530pm (reserve a bike)

STRENGTH

Snatch 1×1 take 10-12 minutes to find a heavy single.
WOD
14:00 AMRAP
4 Burpees to target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (20/14)

STRENGTH

Snatch 1×1 take 10-12 minutes to find a heavy single.
WOD
14:00 AMRAP
4 Burpees to target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (20/14)

STRENGTH

Snatch 1×1 take 10-12 minutes to find a heavy single.
WOD
14:00 AMRAP
4 Burpees to target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (20/14)

No Comments| |

Friday WOD 3/24/23

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

WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

WOD
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-

No Comments| |

Thursday WOD 3/23/23

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

WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups

WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups

WOD
10 Rounds for Time:
250 Meter Row
10 DB Bench Press
20 Air Squats
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Jump to the bar + 3 second descent
5 Kips Swings
7 Butterfly Pull-Ups

No Comments| |

Wednesday WOD 3/22/23

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

WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

WOD
20 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

No Comments| |

Tuesday WOD 4/21/23

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

STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.

WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups

STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.

WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups

STRENGTH
Strict Press 5×3 Build in weight until you reach 70 % of 1 RM
*Do a set every 2 minutes.

WOD FOR TIME:
40/32 Calorie Assault Bike or Row
20 Handstand Push ups
30/24 Calorie Assault Bike or Row
15 Handstand Push ups
20/16 Calorie Assault Bike or Row
10 Handstand Push ups
10/8 Calorie Assault Bike or Row
5 Handstand Push ups

No Comments| |