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Thursday WOD 11/2/23

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

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
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets

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
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets

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
3 Rounds:
1 min. of Alternating DB Snatches (50/35lb.)
1 min. of Wall Balls (20/14lb.) – Unbroken is about 30 Wall Balls
1 min. of Shuttle Runs
1 min. of Sit-Ups
1 min. Rest
Then
1.) Banded Tricep Push-Downs:
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
2.) Barbell Bicep Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
3.) DB Hammer Curls:
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets

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Wednesday WOD 11/1/23

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

We will go to Las Palmares located in Seaside behind the Food Lion. Join the 530 WOD and/or Join us there!

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 min. of Double Unders
3 min. of Pull-Ups or Muscle Ups
1 min. of Row
3 min. Rest
2 min. of Double Unders
2 min. of Pull-Ups or Muscle Ups
1 min. of Assault Bike
2 min. Rest
1 min. of Double Unders
1 min. of Pull-Ups or Muscle Ups
1 min. of Row

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 min. of Double Unders
3 min. of Pull-Ups or Muscle Ups
1 min. of Row
3 min. Rest
2 min. of Double Unders
2 min. of Pull-Ups or Muscle Ups
1 min. of Assault Bike
2 min. Rest
1 min. of Double Unders
1 min. of Pull-Ups or Muscle Ups
1 min. of Row

STRENGTH
Superset all 3 movements together:
10 Incline DB Bench Press
10 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3 min. of Double Unders
3 min. of Pull-Ups or Muscle Ups
1 min. of Row
3 min. Rest
2 min. of Double Unders
2 min. of Pull-Ups or Muscle Ups
1 min. of Assault Bike
2 min. Rest
1 min. of Double Unders
1 min. of Pull-Ups or Muscle Ups
1 min. of Row

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Tuesday WOD 10/30/23

hApPy HaLlOwEen –

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

STRENGTH
15 min to build to a heavy Power Clean and Jerk

15 MIN AMRAP
1 Deadlift (315/205lbs.)
3 Burpees
5 Toes-To-Bar

STRENGTH
15 min to build to a heavy Power Clean and Jerk

15 MIN AMRAP
1 Deadlift (315/205lbs.)
3 Burpees
5 Toes-To-Bar

STRENGTH
15 min to build to a heavy Power Clean and Jerk

15 MIN AMRAP
1 Deadlift (315/205lbs.)
3 Burpees
5 Toes-To-Bar

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Monday WOD 10/30/23

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

SPIN 530pm

STRENGTH
20 Rep Squat Program

Week 3
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 AMRAP
Reps 1,2,3,4,5 then repeat 1,2,3,4,5 then repeat
Wall Balls (20/14)
Double DB Deadlift
Box Step Ups

STRENGTH
20 Rep Squat Program

Week 3
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 AMRAP
Reps 1,2,3,4,5 then repeat 1,2,3,4,5 then repeat
Wall Balls (20/14)
Double DB Deadlift
Box Step Ups

STRENGTH
20 Rep Squat Program

Week 3
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 AMRAP
Reps 1,2,3,4,5 then repeat 1,2,3,4,5 then repeat
Wall Balls (20/14)
Double DB Deadlift
Box Step Ups

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Saturday WOD 10/28/23

SATURDAY IS COSTUME DAY!

Wear something you can workout in or easily remove for the workout. There could be a burpee penalty if you fail to join in on the fun!!!

WOD is at 830am – SPIN 7am

 

PARTNER WOD (10 Rounds/You Go I Go Style)

1 Deadlift

2 Power Cleans

3 Squat Cleans

4 Thrusters

5 Pull Ups

PARTNER WOD (10 Rounds/You Go I Go Style)

1 Deadlift

2 Power Cleans

3 Squat Cleans

4 Thrusters

5 Pull Ups

PARTNER WOD (10 Rounds/You Go I Go Style)

1 Deadlift

2 Power Cleans

3 Squat Cleans

4 Thrusters

5 Pull Ups

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