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Monday WOD 11/27/23

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

ROWVEMBER RULES TODAY: There are no rules – Row all you want as long as the doors are open!

WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to  your 1 Rep Max.

WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to  your 1 Rep Max.

WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to  your 1 Rep Max.

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Saturday WOD 11/25/23

Saturday WOD 8:30AM – SPIN 7am

ROWVEMBER RULES FOR TODAY: All Rowing Done in Warm-Up and Cool-Down Counts today! No rowing points during the WOD (don’t keep the coach there past hours)!

HERO WOD “TUDER”
For Time (with a partner)
1 Mile Run (together) – Scale distance of Run if needed
31 Push-Ups (each)
 
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95)
3 Clean and Jerks (135/95)
3 Front Squats (135/95)
 
Then, perform:
31 Push-Ups (each)
1 Mile Run (together) – Scale distance of Run if needed

HERO WOD “TUDER”
For Time (with a partner)
1 Mile Run (together) – Scale distance of Run if needed
31 Push-Ups (each)
 
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95)
3 Clean and Jerks (135/95)
3 Front Squats (135/95)
 
Then, perform:
31 Push-Ups (each)
1 Mile Run (together) – Scale distance of Run if needed

HERO WOD “TUDER”
For Time (with a partner)
1 Mile Run (together) – Scale distance of Run if needed
31 Push-Ups (each)
 
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95)
3 Clean and Jerks (135/95)
3 Front Squats (135/95)
 
Then, perform:
31 Push-Ups (each)
1 Mile Run (together) – Scale distance of Run if needed

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Friday WOD 11/24/23

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

Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row

Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row

Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row

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TURKEY DAY WOD 11/23/23

JOIN US AT 8:30 FOR A TURKEY DAY WOD. WELCOME COACH BRIAN AS HE WILL LEAD YOU IN THE WOD!

NO ROWING POINTS TODAY!

Teams of 2:
35 min AMRAP
500 m Run
40 Wall Balls
30 Sit Ups
20 Burpees
10 Power Cleans

Teams of 2:
35 min AMRAP
500 m Run
40 Wall Balls
30 Sit Ups
20 Burpees
10 Power Cleans

Teams of 2:
35 min AMRAP
500 m Run
40 Wall Balls
30 Sit Ups
20 Burpees
10 Power Cleans

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Wednesday WOD 11/22/23

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

ROWVEMBER RULES TODAY: Get on the Rower immediately after the WOD (use it as a cool down). You can row until the coach leaves. Your rowing does not count if you did not participate in the WOD first. Do not keep the coach after hours.

STRENGTH
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
METCON: FOR TIME
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)

STRENGTH
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
METCON: FOR TIME
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)

STRENGTH
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
METCON: FOR TIME
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)

Comments Disabled| |