20 minute partner EMOM, 10s rest between minutes, 1 med ball per team

minute 1 100 meter partner run with med ball

minute 2 max med ball chest passes

minute 3 max partner alternating med ball jump overs

minute 4 max med ball taps while holding plank from hands

minute 5 max alternating burpees over med ball

minute 6 max air squats with med ball butt target

minute 7 max ground to overhead with med ball

minute 8 max partner wall balls

minute 9 max partner med ball situps

minute 10 Rest

x 2

BEACH WOD

Slather on the sunscreen, bring a towel, some water, a friend, and get ready for the first BEACH WOD of the summer season! Meet under the Ocean Isle Beach Pier no later than 8:15am. Visitor’s welcome! Please purchase your day or week pass online ahead of time and fill out our digital waiver.

In teams of two, congo line style, complete as many total rounds and reps as possible in 24 minutes of:

100 meter sprint

25 ft crab walk

10 pushups

25 ft bear crawl

10 jumping air squats

25ft walking lunges

10 mountain climbers (20 rep count total)

BEACH WOD

Slather on the sunscreen, bring a towel, some water, a friend, and get ready for the first BEACH WOD of the summer season! Meet under the Ocean Isle Beach Pier no later than 8:15am. Visitor’s welcome! Please purchase your day or week pass online ahead of time and fill out our digital waiver.

In teams of two, congo line style, complete as many total rounds and reps as possible in 24 minutes of:

100 meter sprint

25 ft crab walk

10 pushups

25 ft bear crawl

10 jumping air squats

25ft walking lunges

10 mountain climbers (20 rep count total)

A. Take 15-20 minutes to build to today’s 2-RM Clean & Jerk

The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. Three sets of:

Clean & Jerk x 1 rep @ 100% of today’s 2-RM

Rest as needed

C. Every minute, on the minute, for 21 minutes:

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 20 Double-Unders + 1 Legless Rope Climb

Minute 3 – 10 Burpee Box Jump Overs (24″/20″)

D. Three sets of:

Dumbbell Skull Crushers x 10 reps

Rest as needed

Supinated-Grip Pull-Ups x 8 reps @ 2111

Rest as needed

A. Four rounds of:

Back Squat x 6 reps @ 3011

Rest 60 seconds

Weighted Box Step-Ups x 6 reps each leg @ 2111

Rest 60 seconds

Dumbbell Bench Press x 8 reps @ 2011

Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:

20 Alternating Reverse Lunges with Dumbbells

30 Alternating Shoulder Tap Plank Holds

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets

B. Complete rounds of 21, 15 and 9 reps of:

135/95 lb Front Squat

Toes to Bar

A. Every minute, on the minute, for 15 minutes complete:

Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds

(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

Minute 2 – Handstand Walk x 15-20 meters

Minute 3 – Skin the Cat x 4-6 reps

B. Every 90 seconds for 15 minutes (10 sets):

Back Squat x 2 reps @ 86%

Followed by…

One set of:

Back Squat x 8 reps @ 70%

C. Complete rounds of 5, 10, 15, 20, 15, 10 and 5 reps for time of:

Overhead Squats (115/75 lbs)

Toes to Bar

Rest 3-4 hours if possible, and then…

Complete as many rounds and reps as possible in 12 minutes of:

12 Chest-to-Bar Pull-Ups

8 Deadlifts (245/165 lbs)

12 Handstand Push-Ups

8 Deadlifts (245/165 lbs)

Optional Additional Conditioning Session

10 Minutes of Assault Bike @ 60%

Followed by…

Thirty sets of:

30 seconds of Assault Bike

Rest 30 seconds

Note total calories achieved.

A. Every minute, on the minute, for 21 minutes:

Minute 1 – Dumbbell Push Press x 6 reps

Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right)

Minute 3 – Alternating Shoulder Tap Plank Holds x 30 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Single-Arm Dumbbell Snatches

12 Push-Ups

12 V-Ups

A. Every 2 minutes, for 20 minutes (10 sets):

Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

B. Complete as many rounds and reps as possible in 12 minutes of:

6 Ground to Overhead (135/95 lbs)

9 Strict Handstand Push-Ups

12 Ring Dips

Rest Day

FITNESS EXPRESS

Complete as many rounds and reps as possible in 18 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

400m Run

FITNESS

A. Four sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

A. Four sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

A. Build to today’s 1-RM Snatch Make jumps of 5-10 lbs as you build loads.

*The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. Three sets of:

Snatch x 1 rep @ 90% of today’s 1-RM Snatch

Rest as needed

C. Complete as many rounds and reps as possible in 20 minutes of:

5 Muscle-Ups

10 Burpee Box Jump-Overs (24″/20″)

20 Wall Ball Shots (30/20 lbs)

30 Calorie Row

D. Three sets of:

Barbell Hip Bridges x 8 reps @ 2012

Rest 60 seconds

Reverse Hyper x 20 reps 50% of 1-RM Back Squat (sub with band pull-throughs)

Rest as needed