(910) 579-9348

Friday WOD 7/5/24

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

STRENGTH
Build to Heavy Power or Full Snatch
WOD
4 Rounds
15 T2B
10 Clean and Jerks (155/105)

STRENGTH
Build to Heavy Power or Full Snatch
WOD
4 Rounds
15 T2B
10 Clean and Jerks (155/105)

STRENGTH
Build to Heavy Power or Full Snatch
WOD
4 Rounds
15 T2B
10 Clean and Jerks (155/105)


FOURTH OF JULY WOD

ONE WOD TODAY AT 7AM – REGISTER ONLINE – MUST HAVE MINIMUM OF 10 PEOPLE!

For Time (In A Team of 3)

Kettlebell Swings (53/35)
Box Jumps (24/20)
Air Squats
Push Ups
Burpees
Pull Ups
Sit Ups
Row (Calories)
Double Unders
Wall Balls (20/14)
Ball Slams
DB Push Press (45/30)

As a team, complete a total of 1776 Reps involving all exercises in any order.


Wednesday WOD 7/3/24

ASA WILL COACH A 4th OF JULY WOD AT 7AM if we have 10 PEOPLE SIGNED UP BY NOON!

Wednesday Schedule: WOD TIMES – 6am/8am/9am/530pm BOOTCAMP – 7am OPEN GYM TIMES – 9am/530pm

STRENGTH
Build to Heavy Power Clean 12 minutes
WOD
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike/Row or 800m Run
3 Rounds
30 GHDs (V-Ups) or Situps
30 Double Dumbbell or KB Box Step Ups choose weight
-in the remainder of time-
Max Calorie Row/Air Bike/Run

STRENGTH
Build to Heavy Power Clean 12 minutes
WOD
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike/Row or 800m Run
3 Rounds
30 GHDs (V-Ups) or Situps
30 Double Dumbbell or KB Box Step Ups choose weight
-in the remainder of time-
Max Calorie Row/Air Bike/Run

STRENGTH
Build to Heavy Power Clean 12 minutes
WOD
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike/Row or 800m Run
3 Rounds
30 GHDs (V-Ups) or Situps
30 Double Dumbbell or KB Box Step Ups choose weight
-in the remainder of time-
Max Calorie Row/Air Bike/Run


Tuesday WOD 7/2/24

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

STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar

STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar

STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar


Monday WOD 7/1/24

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

SPIN 530pm

Bootcamp 7am

STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders

STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders

STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders

To Be Announced On Site


Thursday WOD 6/27/24

Thursday Schedule: 6am/8am WOD – OPEN GYM 9am/530pm – Bootcamp 530pm

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

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