(910) 579-9348

Tuesday WOD 2/21/23

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

STRENGTH
Power Clean + Push Jerk 5×2 – % based on Push Jerk
1 Power Clean + 1 Push Jerk @ 60%
1 Power Clean + 1 Push Jerk @ 65%
1 Power Clean + 1 Push Jerk @ 70%
1 Power Clean + 1 Push Jerk @ 75%
1 Power Clean + 1 Push Jerk @ 80%
*Do a set every 2 minutes.

WOD
3 ROUNDS
12 Dumbbell Snatches (50/35)
4 Burpee Pull Ups
-rest 1 minute-
2 Rounds
24 Dumbbell Snatches (50/35)
8 Burpee Pull Ups

STRENGTH
Power Clean + Push Jerk 5×2 – % based on Push Jerk
1 Power Clean + 1 Push Jerk @ 60%
1 Power Clean + 1 Push Jerk @ 65%
1 Power Clean + 1 Push Jerk @ 70%
1 Power Clean + 1 Push Jerk @ 75%
1 Power Clean + 1 Push Jerk @ 80%
*Do a set every 2 minutes.

WOD
3 Rounds
12 Dumbbell Snatches (50/35)
4 Burpee Pull Ups
-rest 1 minute-
2 Rounds
24 Dumbbell Snatches (50/35)
8 Burpee Pull Ups

STRENGTH
Power Clean + Push Jerk 5×2 – % based on Push Jerk
1 Power Clean + 1 Push Jerk @ 60%
1 Power Clean + 1 Push Jerk @ 65%
1 Power Clean + 1 Push Jerk @ 70%
1 Power Clean + 1 Push Jerk @ 75%
1 Power Clean + 1 Push Jerk @ 80%
*Do a set every 2 minutes.

WOD
12 Dumbbell Snatches (50/35)
4 Burpee Pull Ups
-rest 1 minute-
2 Rounds
24 Dumbbell Snatches (50/35)
8 Burpee Pull Ups

Comments Disabled| |

MONDAY WOD 2/20/23

Monday Schedule: 6am/8am/9am/530pm/630pm WOD – SPIN 530pm

WOD
FOR TIME
5 rounds
250m Row
25 Double Unders or 75 Single Unders


STRENGTH
Power Snatch 3-2-1-1-1
3 Power Snatch @ 50%
2 Power Snatch @ 60%
1 Power Snatch @ 65%
1 Power Snatch @ 70%
1 Power Snatch @ 75%
*Do a set every 2 minutes.

WOD
FOR TIME
5 rounds
250m Row
25 Double Unders or 75 Single Unders


STRENGTH
Power Snatch 3-2-1-1-1
3 Power Snatch @ 50%
2 Power Snatch @ 60%
1 Power Snatch @ 65%
1 Power Snatch @ 70%
1 Power Snatch @ 75%
*Do a set every 2 minutes.

WOD
FOR TIME
5 rounds
250m Row
25 Double Unders or 75 Single Unders


STRENGTH
Power Snatch 3-2-1-1-1
3 Power Snatch @ 50%
2 Power Snatch @ 60%
1 Power Snatch @ 65%
1 Power Snatch @ 70%
1 Power Snatch @ 75%
*Do a set every 2 minutes.

Comments Disabled| |

Friday WOD 2/17/23

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

WOD 
FOR TIME
5 Sets
10 Dumbbell Deadlifts (2×40/25)
100 yard Farmers Carry (2×40/25)
10 Dumbbell Deadlifts (2×40/25)
-rest 1:1 b/t sets-
STRENGTH
Snatch Deadlift 3×10
*Do a set every 2 minutes.
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch

WOD 
FOR TIME
5 Sets
10 Dumbbell Deadlifts (2×40/25)
100 yard Farmers Carry (2×40/25)
10 Dumbbell Deadlifts (2×40/25)
-rest 1:1 b/t sets-
STRENGTH
Snatch Deadlift 3×10
*Do a set every 2 minutes.
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch

WOD 
FOR TIME
5 Sets
10 Dumbbell Deadlifts (2×40/25)
100 yard Farmers Carry (2×40/25)
10 Dumbbell Deadlifts (2×40/25)
-rest 1:1 b/t sets-
STRENGTH
Snatch Deadlift 3×10
*Do a set every 2 minutes.
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch

Comments Disabled| |

Thursday WOD 2/16/23

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

WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping

WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping

WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping

Comments Disabled| |

Wednesday WOD 2/14/23

Wednesday Schedule: 6am/8am/9am/530pm WOD – We will change the WOD at 530 to a fun POST VALENTINES DAY WOD.

Meet at Mavericks in Sunset Beach following the 530 WOD for our first “NO SHOWER HAPPY HOUR”!

WOD
3 sets
3 minute AMRAP
50ft Single Dumbbell Walking Lunge (40/25)
10 Toes to Bar
Max Calorie Row in remaining time
-Rest 90 seconds b/t sets-
STRENGTH
Squat Snatch 3×5 @60% of 1RM these should be fast.

WOD
3 sets
3 minute AMRAP
50ft Single Dumbbell Walking Lunge (40/25)
10 Toes to Bar
Max Calorie Row in remaining time
-Rest 90 seconds b/t sets-
STRENGTH
Squat Snatch 3×5 @60% of 1RM these should be fast.

WOD
3 sets
3 minute AMRAP
50ft Single Dumbbell Walking Lunge (40/25)
10 Toes to Bar
Max Calorie Row in remaining time
-Rest 90 seconds b/t sets-
STRENGTH
Squat Snatch 3×5 @60% of 1RM these should be fast.

Comments Disabled| |