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(910) 579-9348

Friday WOD 5/13/22

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

[RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets

followed by ….

BENCH PRESS

5 sets of 5 Reps Building in Load

[RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets

followed by ….

BENCH PRESS

5 sets of 5 Reps Building in Load

[RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

or [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets

followed by ….

BENCH PRESS

5 sets of 5 Reps Building in Load


Thursday WOD 5/12/22

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

BACK SQUATS – BUILD TO HEAVY 3 REPS

“SAME BOAT”

[TEAMS OF 2]
Every 4 Minutes x 5 Rounds:
15 Toes to Bar
400 Meter Run
Max Calorie Row

* Each Partner Completes 4 Rounds

*Score = Sum Total Calories for All 8 Rounds

BACK SQUATS – BUILD TO HEAVY 3 REPS

“SAME BOAT”

[TEAMS OF 2]
Every 4 Minutes x 5 Rounds:
15 Toes to Bar
400 Meter Run
Max Calorie Row

* Each Partner Completes 4 Rounds

*Score = Sum Total Calories for All 8 Rounds

BACK SQUATS – BUILD TO HEAVY 3 REPS

“SAME BOAT”

[TEAMS OF 2]
Every 4 Minutes x 5 Rounds:
15 Toes to Bar
400 Meter Run
Max Calorie Row

* Each Partner Completes 4 Rounds

*Score = Sum Total Calories for All 8 Rounds


Wednesday WOD 5/11/22

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

“SHARING IS CARING” [TEAMS OF 2]

On the 4:00 x 5 Rounds:
500/400 Meter Row
Max Wallballs (20/14)

* Every athlete has their own Rower
* Teams share a Wall Ball

*Score = Sum Total Reps of Wall Balls

“SHARING IS CARING” [TEAMS OF 2]

On the 4:00 x 5 Rounds:
500/400 Meter Row
Max Wallballs (20/14)

* Every athlete has their own Rower
* Teams share a Wall Ball

*Score = Sum Total Reps of Wall Balls

“SHARING IS CARING” [TEAMS OF 2]

On the 4:00 x 5 Rounds:
500/400 Meter Row
Max Wallballs (20/14)

* Every athlete has their own Rower
* Teams share a Wall Ball

*Score = Sum Total Reps of Wall Balls


Tuesday WOD 5/10/22

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

For Time:
100 Double Unders, 50 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
80 Double Unders, 40 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
60 Double Unders, 30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
40 Double Unders, 20 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
20 Double Unders, 10 AbMat Sit-ups

*Score = Time it takes to complete the workout

For Time:
100 Double Unders, 50 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
80 Double Unders, 40 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
60 Double Unders, 30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
40 Double Unders, 20 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
20 Double Unders, 10 AbMat Sit-ups

*Score = Time it takes to complete the workout

For Time:
100 Double Unders, 50 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
80 Double Unders, 40 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
60 Double Unders, 30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
40 Double Unders, 20 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
20 Double Unders, 10 AbMat Sit-ups

*Score = Time it takes to complete the workout


Monday WOD 5/9/22

Monday Schedule: 6am/8am/9am/530pm – SPIN 530pm (FULL CLASS)

Part 1:
Build to a Heavy Set of 3 Deadlifts

[TEAMS OF 2]
8 Rounds For Time:
500 Meter Row
12 Deadlifts (225/155)
21 Box Jump Overs (24″/20)

* 4 Rounds Each
* Switch After Full Rounds

Part 1:
Build to a Heavy Set of 3 Deadlifts

[TEAMS OF 2]
8 Rounds For Time:
500 Meter Row
12 Deadlifts (225/155)
21 Box Jump Overs (24″/20)

* 4 Rounds Each
* Switch After Full Rounds

Part 1:
Build to a Heavy Set of 3 Deadlifts

[TEAMS OF 2]
8 Rounds For Time:
500 Meter Row
12 Deadlifts (225/155)
21 Box Jump Overs (24″/20)

* 4 Rounds Each
* Switch After Full Rounds


Friday WOD 5/6/22

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

Part A:

Work on Building to HEAVY 1 REP POWER CLEAN

Part B:

[Teams of 2]
AMRAP 20:
Partner 1: Max Rounds of “DT” (155/105)
Partner 2: 400 Meter Run

1 Round of “DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Switch stations upon completion of run
*Pick-up where partner left off on “DT”

*Score = Total Rounds + Reps of “DT”

Part A:

Work on Building to HEAVY 1 REP POWER CLEAN

Part B:

[Teams of 2]
AMRAP 20:
Partner 1: Max Rounds of “DT” (155/105)
Partner 2: 400 Meter Run

1 Round of “DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Switch stations upon completion of run
*Pick-up where partner left off on “DT”

*Score = Total Rounds + Reps of “DT”

Part A:

Work on Building to HEAVY 1 REP POWER CLEAN

Part B:

[Teams of 2]
AMRAP 20:
Partner 1: Max Rounds of “DT” (155/105)
Partner 2: 400 Meter Run

1 Round of “DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Switch stations upon completion of run
*Pick-up where partner left off on “DT”

*Score = Total Rounds + Reps of “DT”