(910) 612-2203

Monday WOD 11/2/20

Mondays Schedule: 6am/8am/9am/530pm/630pm WOD / SPIN at 530pm

Please sign up for class on zenplanner.

Monday:
12 Min EMOM
Odd – 10 Deadlifts (65%)
Even – 10 Windshields with DB
Part 2:
7 Rounds each (work/rest)
7 Deadlifts (65/95) (85/135)
5 Bar Facing Burpees
3 Power Cleans (65/95) (85/135)
Part 3:
3 Rounds of:
10 Strict Hanging Knee Raises
10 Wallball Sit Ups
10 Plank Hold Shoulder Taps (each side) scale Up to HS Hold on wall with shoulder tap.

Monday:
12 Min EMOM
Odd – 10 Deadlifts (65%)
Even – 10 Windshields with DB
Part 2:
7 Rounds each (work/rest)
7 Deadlifts (65/95) (85/135)
5 Bar Facing Burpees
3 Power Cleans (65/95) (85/135)
Part 3:
3 Rounds of:
10 Strict Hanging Knee Raises
10 Wallball Sit Ups
10 Plank Hold Shoulder Taps (each side) scale Up to HS Hold on wall with shoulder tap.

Monday:
12 Min EMOM
Odd – 10 Deadlifts (65%)
Even – 10 Windshields with DB
Part 2:
7 Rounds each (work/rest)
7 Deadlifts (65/95) (85/135)
5 Bar Facing Burpees
3 Power Cleans (65/95) (85/135)
Part 3:
3 Rounds of:
10 Strict Hanging Knee Raises
10 Wallball Sit Ups
10 Plank Hold Shoulder Taps (each side) scale Up to HS Hold on wall with shoulder tap.

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Saturday WOD 10/31/20 HAPPY HALLOWEEN

Happy Halloween!

Dont forget the Halloween Costume Party tonight at 730. BYOB and a SNAK to share. HAVE FUN!

Saturday WOD at 830am

Saturday SPIN at 7am

  • HALLOWOD !!!
  • For Time
  • 1,031 Meter Row
  • 10 Burpees
  • 31 Russian Kettlebell Swings (70/56 lb)
  • 10 Burpees
  • 31 Box Jumps (24/20 in)
  • 10 Burpees
  • 31 Push Presses (75/55 lb)
  • 10 Burpees
  • 31 Pull-Ups
  • 10 Burpees
  • 31 Ball Slams (30/20 lb)
  • 10 Burpees
  • 31 Dumbbell Snatches (50/35 lb)
  • 1,031 meter Row

Team of 2 = Split the Row, 2 rounds of the reps in the middle then at the end of the 2 rounds Split the Row again. One person working at a time.

  • HALLOWOD !!!
  • For Time
  • 1,031 Meter Row
  • 10 Burpees
  • 31 Russian Kettlebell Swings (70/56 lb)
  • 10 Burpees
  • 31 Box Jumps (24/20 in)
  • 10 Burpees
  • 31 Push Presses (75/55 lb)
  • 10 Burpees
  • 31 Pull-Ups
  • 10 Burpees
  • 31 Ball Slams (30/20 lb)
  • 10 Burpees
  • 31 Dumbbell Snatches (50/35 lb)
  • 1,031 meter Row

Team of 2 = Split the Row, 2 rounds of the reps in the middle then at the end of the 2 rounds Split the Row again. One person working at a time.

  • HALLOWOD !!!
  • For Time
  • 1,031 Meter Row
  • 10 Burpees
  • 31 Russian Kettlebell Swings (70/56 lb)
  • 10 Burpees
  • 31 Box Jumps (24/20 in)
  • 10 Burpees
  • 31 Push Presses (75/55 lb)
  • 10 Burpees
  • 31 Pull-Ups
  • 10 Burpees
  • 31 Ball Slams (30/20 lb)
  • 10 Burpees
  • 31 Dumbbell Snatches (50/35 lb)
  • 1,031 meter Row

Team of 2 = Split the Row, 2 rounds of the reps in the middle then at the end of the 2 rounds Split the Row again. One person working at a time.

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Friday WOD 10/30/20

Prep your HALLOWEEN COSTUME for Saturday Night. Adults Only, BYOB n SNAK.

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

WOD:
Bench Press 5 x 3
Starting at 65% and increase each set

Then…
11 Min AMRAP:
12 Push Press
10 Pull Ups
8 Burpee Box Jumps

WOD:
Bench Press 5 x 3
Starting at 65% and increase each set

Then…
11 Min AMRAP:
12 Push Press
10 Pull Ups
8 Burpee Box JumpsWOD:
Bench Press 5 x 3
Starting at 65% and increase each set

Then…
11 Min AMRAP:
12 Push Press
10 Pull Ups
8 Burpee Box Jumps

WOD:
Bench Press 5 x 3
Starting at 65% and increase each set

Then…
11 Min AMRAP:
12 Push Press
10 Pull Ups
8 Burpee Box Jumps

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Thursday 10/29/20

Thursday Schedule:

6am WOD

8am HIIT w/ Casey

Open Gym 9am/530pm

5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest

5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
Renegade Row Defined below:
Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep
5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
Renegade Row Defined below:
Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep

5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
Renegade Row Defined below:
Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep

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Wednesday 10/28/20

Coach Taylor taking out his frustrations on the rope!

Wednesday Schedule: 6am/8am/9am Workout of the Day 530pm we will have a birthday WOD for Casey and Julie.

Sign up online to reserve a spot PLEASE!

AMRAP 20
37/30 Calorie Row
30 Sit-ups
60 Double Unders or 120 Singles

AMRAP 20
37/30 Calorie Row
30 Sit-ups
60 Double Unders or 120 Singles

AMRAP 20
37/30 Calorie Row
30 Sit-ups
60 Double Unders or 120 Singles

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Tuesday WOD 10/27/20

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

Please sign up online to reserve your spot!

P1:
7 Rounds with Partner (work/rest)
6 Power Snatches
4 Bear Complex
2 Back Lunges Per Side
  • Bear Complex =
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

P2:
3 Rounds
10 Bent Over Rows
10 Front/Lat Raises
10 High Pulls

P1:
7 Rounds with Partner (work/rest)
6 Power Snatches
4 Bear Complex
2 Back Lunges Per Side
  • Bear Complex =
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

P2:
3 Rounds
10 Bent Over Rows
10 Front/Lat Raises
10 High Pulls

P1:
7 Rounds with Partner (work/rest)
6 Power Snatches
4 Bear Complex
2 Back Lunges Per Side
  • Bear Complex =
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

P2:
3 Rounds
10 Bent Over Rows
10 Front/Lat Raises
10 High Pulls

Comments Disabled| |