(910) 579-9348

Thursday WOD 11/9/23

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

ROWVEMBER RULES TODAY: Only what you get done in warm-up counts today. When the coach calls for the class attention to review WOD the rowing must stop. Record and have the coach on duty validate.

STRENGTH
3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD 20 MIN AMRAP
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lb.)
200m Run

STRENGTH
3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD 20 MIN AMRAP
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lb.)
200m Run

STRENGTH
3 Supersets:
2 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD 20 MIN AMRAP
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lb.)
200m Run

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Wednesday WOD 11/8/23

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

ROWVEMBER RULES FOR THE DAY: One Chance To Row As Much As You Want. Not to overlap with the next class or hour. For example the 6am class ends at 7am, 8am class ends at 9am and the 9am class ends at 10am. Record Scores and have them validated by the coach on duty. HAPPY HUMP DAY!

STRENGTH
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above

STRENGTH
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above

STRENGTH
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above

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Tuesday WOD 11/7/23

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

ROWVEMBER RULES FOR TODAY: You have 10 Minutes on the clock after the workout is over to row as much or little of that time as you choose. Row in meters and record scores on the bar with your name and date. Have a witness to check your screen. ONLY 10 MINUTES NOT 12 NOT 15. Take a pic and send to Coach KJ (910)612-2203

STRENGTH
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
EMOM for 12
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat

STRENGTH
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
EMOM for 12
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat

STRENGTH
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
EMOM for 12
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat

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Monday WOD 11/6/23

ROWING RULES FOR TODAY: ONLY 1000 Meters+ done at 1 Sitting is Allowed to be recorded today. No, you cannot row 500 get off the rower, then get back on and row 500 more. No your rowing in the WOD today does not count. It is 1 NONSTOP ROW AT 1000 Meters. Take a pic and send it to me. Make sure you have someone (preferably a coach) to witness. Rules will change daily. Pay attention.

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

STRENGTH
20 Rep Squat Program Week 4: 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!!
WOD FOR TIME:
400m Row
40 Wall Balls (20/14lbs.)
40 Alt Step Back Lunges
300m Row
30 Wall Balls
30 Alt Step Back Lunges
200m Row
20 Wall Balls
20 Alt Step Back Lunges
100m Row
10 Wall Balls
10 Alt Step Back Lunges

STRENGTH
20 Rep Squat Program Week 4: 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!!
WOD FOR TIME:
400m Row
40 Wall Balls (20/14lbs.)
40 Alt Step Back Lunges
300m Row
30 Wall Balls
30 Alt Step Back Lunges
200m Row
20 Wall Balls
20 Alt Step Back Lunges
100m Row
10 Wall Balls
10 Alt Step Back Lunges

STRENGTH
20 Rep Squat Program Week 4: 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!!
WOD FOR TIME:
400m Row
40 Wall Balls (20/14lbs.)
40 Alt Step Back Lunges
300m Row
30 Wall Balls
30 Alt Step Back Lunges
200m Row
20 Wall Balls
20 Alt Step Back Lunges
100m Row
10 Wall Balls
10 Alt Step Back Lunges

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Friday WOD 11/3/23

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

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)
Look Back at your weights from last Friday and try to gain a few pounds this week.
WOD
Every 2.5min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar

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)
Look Back at your weights from last Friday and try to gain a few pounds this week.
WOD
Every 2.5min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar

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)
Look Back at your weights from last Friday and try to gain a few pounds this week.
WOD
Every 2.5min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar

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