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Wednesday WOD 11/15/23

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

ROWVEMBER RULES SAME ALL WEEK. Check back to Monday and review. No more than 1000 per day, no staying past the hour, extra points if you do it all 5 days.

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 DB Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of Rowing for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and
calories as possible.

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Tuesday WOD 11/14/23

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

ROWVEMBER RULES: Read Mondays Rules as they apply to the entire week. No more than 1000 Meters each day and if you row 1000 Meters each day you get a bonus of 1000 meters added at the end. No rowing on Saturday

STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
WOD
7 ROUNDS FOR TIME
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)

STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
WOD
7 ROUNDS FOR TIME
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)

STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
WOD
7 ROUNDS FOR TIME
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)

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Monday WOD 11/13/23

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 7am

ROWVEMBER RULES FOR TODAY and THIS WEEK: You are allowed to get 1000 Meters per day this week (no more/no less). Do it before or after your WOD. Do not keep the coaches there after the class is over. If you ROW 1000 Meters Each Day you get a bonus of 1000 Meters added to your score. So if you row Monday, Tuesday, Wednesday, Thursday and Friday 1000 Meters Each Day you get not 5000 meters for the week, but 6000 meters for the week. There will be NO ROWING POINTS ON SATURDAY!

STRENGTH
20 Rep Squat Program Week 5: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

15 MIN WOD
A.)
10-20-30-40-50
Double Unders
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…

STRENGTH
20 Rep Squat Program Week 5: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

15 MIN WOD
A.)
10-20-30-40-50
Double Unders
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…

STRENGTH
20 Rep Squat Program Week 5: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

15 MIN WOD
A.)
10-20-30-40-50
Double Unders
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…

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Saturday WOD 11/11/23

Saturday Schedule: 830AM WOD – 7AM SPIN

ROWVEMBER RULES TODAY: YOU HAVE FROM 7AM TO 830AM to get in whatever distance you choose. After 8:30AM nothing counts (including the rowing you do in the workout DOES NOT COUNT). The gym doors will be unlocked and SPIN will be going on next door. Take a Pic and Send to Coach KJ.

Teams of 2: You go, I go Style
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Assault Bike Calories or Row
Deadlifts (225/155lbs.)
Toes-To-Bar
Lateral Burpees Over The Bar

Teams of 2: You go, I go Style
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Assault Bike Calories or Row
Deadlifts (225/155lbs.)
Toes-To-Bar
Lateral Burpees Over The Bar

Teams of 2: You go, I go Style
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Assault Bike Calories or Row
Deadlifts (225/155lbs.)
Toes-To-Bar
Lateral Burpees Over The Bar

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Friday WOD 11/10/21

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

ROWVEMBER RULES TODAY: NO ROWING TOWARDS YOUR ROWVEMBER TODAY!!! TAKE A BREAK!!!

STRENGTH
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)
WOD FOR TIME:
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups

STRENGTH
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)
WOD FOR TIME:
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups

STRENGTH
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)
WOD FOR TIME:
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups

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