(910) 579-9348

Friday WOD 6/14/24

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

STRENGTH
Strict Press 3×12 60%
WOD
3 rounds
500m Row
9 Dumbbell Burpee Box Step Overs (2×50/35)
21 Box Jump Overs (24/20)

STRENGTH
Strict Press 3×12 60%
WOD
3 rounds
500m Row
9 Dumbbell Burpee Box Step Overs (2×50/35)
21 Box Jump Overs (24/20)

STRENGTH
Strict Press 3×12 60%
WOD
3 rounds
500m Row
9 Dumbbell Burpee Box Step Overs (2×50/35)
21 Box Jump Overs (24/20)


Thursday WOD 06/13/24

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

STRENGTH
Deadlift 3×10 70%
WOD
AMRAP in 20
400M Run
30 MedBall Cleans
20 V-Ups

STRENGTH
Deadlift 3×10 70%
WOD
AMRAP in 20
400M Run
30 MedBall Cleans
20 V-Ups

STRENGTH
Deadlift 3×10 70%
WOD
AMRAP in 20
400M Run
30 MedBall Cleans
20 V-Ups


Wednesday WOD 6/12/24

ITS TIME TO REGISTER YOUR KIDDOS FOR CAMP.

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

STRENGTH
4×3 Hang Muscle Snatch 50% of 1RM snatch
WOD

8 Sets
400m Row
10 Burpees
10 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-

STRENGTH
4×3 Hang Muscle Snatch 50% of 1RM snatch
WOD

8 Sets
400m Row
10 Burpees
10 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-

STRENGTH
4×3 Hang Muscle Snatch 50% of 1RM snatch
WOD

8 Sets
400m Row
10 Burpees
10 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-


Tuesday WOD 6/11/24

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

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups


Monday WOD 6/10/24

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

STRENGTH
4 Sets:
3 Snatch Push Press + 2 Overhead Squats 60%-75%
WOD
2 sets:
40 Wall Balls (20/14)
80 Double Unders
10 Bar Muscle Ups
60ft Handstand Walk
3 Rope Climbs
-rest 5 minutes b/t sets-

STRENGTH
4 Sets:
3 Snatch Push Press + 2 Overhead Squats 60%-75%
WOD
2 sets:
40 Wall Balls (20/14)
80 Double Unders
10 Bar Muscle Ups
60ft Handstand Walk
3 Rope Climbs
-rest 5 minutes b/t sets-

STRENGTH
4 Sets:
3 Snatch Push Press + 2 Overhead Squats 60%-75%
WOD
2 sets:
40 Wall Balls (20/14)
80 Double Unders
10 Bar Muscle Ups
60ft Handstand Walk
3 Rope Climbs
-rest 5 minutes b/t sets-


Saturday WOD 6/8/24

Saturday WOD 830am – SPIN 7am (must reserve bike)

BURIAK HERO WOD

AMRAP IN 20 for Individual – If Partner AMRAP in 30 Alternating Rounds

5 Squat Cleans (155/135)
10 Lateral Burpees
15 Pull-Ups
200m Run

BURIAK HERO WOD

AMRAP IN 20 for Individual – If Partner AMRAP in 30 Alternating Rounds

5 Squat Cleans (155/135)
10 Lateral Burpees
15 Pull-Ups
200m Run

BURIAK HERO WOD

AMRAP IN 20 for Individual – If Partner AMRAP in 30 Alternating Rounds

5 Squat Cleans (155/135)
10 Lateral Burpees
15 Pull-Ups
200m Run