(910) 612-2203

Friday WOD 8/28/20

Coach Richie

Sign up on Zenplanner to reserve your space in class.

12 Min EMOM
4 Clean and Jerks
4 Front Squats
(75/105)
(95/135)
Then Ladder Down with a Partner
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead
Hang Power Clean
(Partner 1 does 10 then Partner 2 does 10 all the way down the ladder. One person rest while one person works)

12 Min EMOM
4 Clean and Jerks
4 Front Squats
(75/105)
(95/135)
Then Ladder Down with a Partner
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead
Hang Power Clean
(Partner 1 does 10 then Partner 2 does 10 all the way down the ladder. One person rest while one person works)

12 Min EMOM
4 Clean and Jerks
4 Front Squats
(75/105)
(95/135)
Then Ladder Down with a Partner
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead
Hang Power Clean
(Partner 1 does 10 then Partner 2 does 10 all the way down the ladder. One person rest while one person works)

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Thursday WOD 8/27/20

Coach Dave

Sign up to reserve your space in class.

5 Rounds of:
400 Meter Run or 500 Meter Row
18 Alternating SA DB Snatches
15 Burpees
12 Single DB Step-Back Lunges

5 Rounds of:
400 Meter Run or 500 Meter Row
18 Alternating SA DB Snatches
15 Burpees
12 Single DB Step-Back Lunges

5 Rounds of:
400 Meter Run or 500 Meter Row
18 Alternating SA DB Snatches
15 Burpees
12 Single DB Step-Back Lunges

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Wednesday WOD 8/26/20

6am/8am/9am WOD today

530pm Birthday WOD on Wodfather Wednesday

Join us for the FUN!

21 Min EMOM:
1-10 Calories
2-20 Air Squats
3-30 Double Unders or 90 Single Unders
530PM BIRTHDAY WOD:
27 Min AMRAP
15 KBS Each (one person working at a time)
53 Calories (one person rowing at a time to complete)
15 Goblet Squats Each (one person working at a time)
53 Goblet Lunges (one person working at a time to complete)
15 Push Ups Each (one person working at a time)
53 Double Unders Each or 159 Single Unders Each (one person working at a time)
95 Burpees switch every 5 Burpees

21 Min EMOM:
1-10 Calories
2-20 Air Squats
3-30 Double Unders or 90 Single Unders
530PM BIRTHDAY WOD:
27 Min AMRAP
15 KBS Each (one person working at a time)
53 Calories (one person rowing at a time to complete)
15 Goblet Squats Each (one person working at a time)
53 Goblet Lunges (one person working at a time to complete)
15 Push Ups Each (one person working at a time)
53 Double Unders Each or 159 Single Unders Each (one person working at a time)
95 Burpees switch every 5 Burpees

21 Min EMOM:
1-10 Calories
2-20 Air Squats
3-30 Double Unders or 90 Single Unders
530PM BIRTHDAY WOD:
27 Min AMRAP
15 KBS Each (one person working at a time)
53 Calories (one person rowing at a time to complete)
15 Goblet Squats Each (one person working at a time)
53 Goblet Lunges (one person working at a time to complete)
15 Push Ups Each (one person working at a time)
53 Double Unders Each or 159 Single Unders Each (one person working at a time)
95 Burpees switch every 5 Burpees

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Tuesday WOD 8/25/20

Athlete Zhanna

Sign up on zenplanner if you plan to attend class please.

Part One:
12 Min EMOM:
4 Rounds
Min 1: 25 Wall Balls
Min 2: 20 OH Med Ball Stationary Lunges
Min 3: 10 Burpees
Part Two:
Partner Workout/Rest Sprints
6 Rounds Each: (complete full rounds before switching)
3 Manmakers (20/35)
10 DB Deadlifts (suitcase style)

Part One:
12 Min EMOM:
4 Rounds
Min 1: 25 Wall Balls
Min 2: 20 OH Med Ball Stationary Lunges
Min 3: 10 Burpees
Part Two:
Partner Workout/Rest Sprints
6 Rounds Each: (complete full rounds before switching)
3 Manmakers (20/35)
10 DB Deadlifts (suitcase style)

Part One:
12 Min EMOM:
4 Rounds
Min 1: 25 Wall Balls
Min 2: 20 OH Med Ball Stationary Lunges
Min 3: 10 Burpees
Part Two:
Partner Workout/Rest Sprints
6 Rounds Each: (complete full rounds before switching)
3 Manmakers (20/35)
10 DB Deadlifts (suitcase style)

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Monday WOD 8/24/20

Birthday Boy Jdub

Dont forget to sign up on zenplanner to reserve your spot!

2 Bear Complex On Each Min: (65/95) (95/135)
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Followed by:
12 Min AMRAP
10 Push Ups Box Jumps or Step ups
10 Box Dips
10 Plank Up and Downs on Box
10 Sit Ups

2 Bear Complex On Each Min: (65/95) (95/135)
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Followed by:
12 Min AMRAP
10 Push Ups Box Jumps or Step ups
10 Box Dips
10 Plank Up and Downs on Box
10 Sit Ups

2 Bear Complex On Each Min: (65/95) (95/135)
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Followed by:
12 Min AMRAP
10 Push Ups Box Jumps or Step ups
10 Box Dips
10 Plank Up and Downs on Box
10 Sit Ups

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Saturday WOD 8/22/20

Saturday Team WOD at 8:30am

Teams of 2:

60 Front Squats (partition as you wish)

60 Shoulder to Overhead (partition as you wish)

60 Deadlifts (partition as you wish)

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

60 Med Ball Cleans

60 Wall Balls

60 OH Reverse Lunges

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

60 KBS

60 KB SUMO DEADLIFT HIGHPULLS

60 Goblet Sit Ups

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

Teams of 2:

60 Front Squats (partition as you wish)

60 Shoulder to Overhead (partition as you wish)

60 Deadlifts (partition as you wish)

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

60 Med Ball Cleans

60 Wall Balls

60 OH Reverse Lunges

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

60 KBS

60 KB SUMO DEADLIFT HIGHPULLS

60 Goblet Sit Ups

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

Teams of 2:

60 Front Squats (partition as you wish)

60 Shoulder to Overhead (partition as you wish)

60 Deadlifts (partition as you wish)

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

60 Med Ball Cleans

60 Wall Balls

60 OH Reverse Lunges

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

60 KBS

60 KB SUMO DEADLIFT HIGHPULLS

60 Goblet Sit Ups

6 Rounds of 5 Push Ups, 10 Dips, 15 Air Squats (full rounds before switching)

Comments Disabled| |