(910) 579-9348

Saturday WOD 4/13/24

Saturday WOD 830am – SPIN 7am (reserve a bike ahead)

Teams of 2 – split “REPS” not Rounds
44 Rounds
4 Wall Balls
4 Deadlifts (185/125)
4 Burpees
4 Dumbbell Snatches

Teams of 2 – split “REPS” not Rounds
44 Rounds
4 Wall Balls
4 Deadlifts (185/125)
4 Burpees
4 Dumbbell Snatches

Teams of 2 – split “REPS” not Rounds
44 Rounds
4 Wall Balls
4 Deadlifts (185/125)
4 Burpees
4 Dumbbell Snatches

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Friday WOD 4/12/24

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

SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees

SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees

SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees

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Thursday WOD 4/11/24

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

STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

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Wednesday WOD 4/10/23

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

Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups

Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups

Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups

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Tuesday WOD 4/9/24

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

Workout Prep

1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 Sec Row
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in pace)
WOD
Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Row or Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin …
Part B
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Row or Bike

Workout Prep

1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 Sec Row
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in pace)
WOD
Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Row or Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin …
Part B
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Row or Bike

Workout Prep

1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 Sec Row
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in pace)
WOD
Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Row or Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin …
Part B
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Row or Bike

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