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Friday WOD 12/9/22

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

Power Clean Instruction with Coach

5 Rounds For Time
8 Lateral Burpee Over Bar Burpees
4 Power Clean (155/105) scale to lighter weight or DB Power Cleans

Power Clean Instruction with Coach

5 Rounds For Time
8 Lateral Burpee Over Bar Burpees
4 Power Clean (155/105) scale to lighter weight or DB Power Cleans

Power Clean Instruction with Coach

5 Rounds For Time
8 Lateral Burpee Over Bar Burpees
4 Power Clean (155/105) scale to lighter weight or DB Power Cleans


Thursday WOD 12/8/22

Thursday Schedule: 6am/8am WOD – Open Gym 9am/530pm – Weightlifting with Dave at 530pm

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight


Wednesday WOD 12/7/22

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

For Time:
1,000m Row
60 Wall Ball (20/14)
40 Burpees
20 Pull Ups

Strength: Not for Time
DB Bench + DB Row
20-20-20-20 = 4 Sets
10 DB Bench Press + 10 DB Row

For Time:
1,000m Row
60 Wall Ball (20/14)
40 Burpees
20 Pull Ups

Strength: Not for Time
DB Bench + DB Row
20-20-20-20 = 4 Sets
10 DB Bench Press + 10 DB Row

For Time:
1,000m Row
60 Wall Ball (20/14)
40 Burpees
20 Pull Ups

Strength: Not for Time
DB Bench + DB Row
20-20-20-20 = 4 Sets
10 DB Bench Press + 10 DB Row


Tuesday WOD 12/6/22

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

STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

METCON

5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs

STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

METCON

5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs

STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

METCON

5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs


MONDAY WOD 12/5/22

Congratulations to Colonel Neilon and Jackie on most persistent and most distance rowed in ROWVEMBER. Terry rowed over 130k and Jackie rowed over 100k. Great job guys, way to be self-motivated with a little friendly challenge!

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

STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position

Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)

STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position

Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)

STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position

Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)


FRIDAY WOD 12/2/22

Friday Schedule: 6am/8am/9am WOD – OPEN GYM 430pm

1 Pause Back Squat (hold at bottom for 2 count) + 2 (¼ Back Squat) + 2 Back Squat @ 60% Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75% Back Squat
For time:
1000m Row
50 Thrusters (45/35)
25 Pull Ups
50 Thrusters (45/35)
1000m Row

1 Pause Back Squat (hold at bottom for 2 count) + 2 (¼ Back Squat) + 2 Back Squat @ 60% Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75% Back Squat
For time:
1000m Row
50 Thrusters (45/35)
25 Pull Ups
50 Thrusters (45/35)
1000m Row

1 Pause Back Squat (hold at bottom for 2 count) + 2 (¼ Back Squat) + 2 Back Squat @ 60% Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75% Back Squat
For time:
1000m Row
50 Thrusters (45/35)
25 Pull Ups
50 Thrusters (45/35)
1000m Row