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Tuesday WOD 2/27/24

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

STRENGTH
EMOM 10×5 Power Clean + Push Jerk you should be going up in weight from previous week.
WOD
For Time:
5 Rounds
10 Shuttle Runs
15/12 Row
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
EMOM 10×5 Power Clean + Push Jerk you should be going up in weight from previous week.
WOD
For Time:
5 Rounds
10 Shuttle Runs
15/12 Row
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
EMOM 10×5 Power Clean + Push Jerk you should be going up in weight from previous week.
WOD
For Time:
5 Rounds
10 Shuttle Runs
15/12 Row
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)


Monday WOD 2/26/24

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

STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-

STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-

STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-


Friday 2/23/24

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

STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups

STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups

STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups


Thursday 2/22/24

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

STRENGTH
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality
WOD
6 Rounds
5 Burpees
50 Double Unders
250m Row

STRENGTH
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality
WOD
6 Rounds
5 Burpees
50 Double Unders
250m Row

STRENGTH
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality
WOD
6 Rounds
5 Burpees
50 Double Unders
250m Row


Wednesday WOD 2/21/24

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

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press
WOD
5 sets:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press
WOD
5 sets:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press
WOD
5 sets:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)


Tuesday WOD 2/20/24

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

STRENGTH
EMOM 10×5 Power Clean + Push Jerk
Then
4 Rounds
10 Double DB Prone Row @ Moderate weight
10 Single Arm Lat Pulldown (each side) @ moderate weight
10 Hammer Curls @ moderate weight
WOD
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats

STRENGTH
EMOM 10×5 Power Clean + Push Jerk
Then
4 Rounds
10 Double DB Prone Row @ Moderate weight
10 Single Arm Lat Pulldown (each side) @ moderate weight
10 Hammer Curls @ moderate weight
WOD
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats

STRENGTH
EMOM 10×5 Power Clean + Push Jerk
Then
4 Rounds
10 Double DB Prone Row @ Moderate weight
10 Single Arm Lat Pulldown (each side) @ moderate weight
10 Hammer Curls @ moderate weight
WOD
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats

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