Friday WOD 8/14/20
Ahtlete Grant Granade
Sign up on zenplanner for your class time.
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
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
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
Thursday WOD 8/13/20
Athlete Joe Mante
Sign up for class online @ zenplanner before you arrive please!
Work to Build to a 5 Rep Heavy Power Clean
Then…
15 Min AMRAP of:
5 Power Cleans
10 Toes to Bar or Hollow Rocks
15 Wallballs
Work to Build to a 5 Rep Heavy Power Clean
Then…
15 Min AMRAP of:
5 Power Cleans (75/105) (95/135)
10 Toes to Bar or Hollow Rocks
15 Wallballs
Work to Build to a 5 Rep Heavy Power Clean
Then…
15 Min AMRAP of:
5 Power Cleans (75/105) (95/135)
10 Toes to Bar or Hollow Rocks
15 Wallballs
Wednesday WOD 8/12/20
Crystal and Courtney
Today Casey will offer HIIT at 8am. All other classes will be the WOD.
Dont forget to sign up on zenplanner.
15 Rounds:
Run 50 Meters Down and Back = 100 Meters
Each of the rounds after the run follow the pattern:
After 1st Run = 15 Push Ups
After 2nd Run = 14 Push Ups 1 Jumping Air Squat
After 3rd Run = 13 Push Ups 2 Jumpin Air Squats
After 4th Run = 12 Push Ups 3 Jumping Air Squats
Last Round = 0 Push Ups and 15 Jumping Air Squats
15 Rounds:
Run 50 Meters Down and Back = 100 Meters
Each of the rounds after the run follow the pattern:
After 1st Run = 15 Push Ups
After 2nd Run = 14 Push Ups 1 Jumping Air Squat
After 3rd Run = 13 Push Ups 2 Jumpin Air Squats
After 4th Run = 12 Push Ups 3 Jumping Air Squats
Last Round = 0 Push Ups and 15 Jumping Air Squats
15 Rounds:
Run 50 Meters Down and Back = 100 Meters
Each of the rounds after the run follow the pattern:
After 1st Run = 15 Push Ups
After 2nd Run = 14 Push Ups 1 Jumping Air Squat
After 3rd Run = 13 Push Ups 2 Jumpin Air Squats
After 4th Run = 12 Push Ups 3 Jumping Air Squats
Last Round = 0 Push Ups and 15 Jumping Air Squats
Tuesday WOD 8/11/20
2019 Special Olympics Flashback. Thanks to all who supported this Event for 3 years in a row. This year was also a HUGE success! Thanks Coach Rebecca and all who volunteered their time and efforts to support this cause. Thanks to the Brunswick County Sheriffs Dept!
Part One:
12 Min EMOM:
4 Rounds
Min 1: 30 Air Squats
Min 2: 20 OH Med Ball Stationary Lunges
Min 3: 12 Burpees
Part Two:
Partner Workout/Rest Sprints
6 Rounds Each:
6 DB Push Up + Swings ( single DB 35/50) hand on both sides of head of DB
10 DB Thrusters (single DB 35/50) hands on both sides of head of DB
Part One:
12 Min EMOM:
4 Rounds
Min 1: 30 Air Squats
Min 2: 20 OH Med Ball Stationary Lunges
Min 3: 12 Burpees
Part Two:
Partner Workout/Rest Sprints
6 Rounds Each:
6 DB Push Up + Swings ( single DB 35/50) hand on both sides of head of DB
10 DB Thrusters (single DB 35/50) hands on both sides of head of DB
Part One:
12 Min EMOM:
4 Rounds
Min 1: 30 Air Squats
Min 2: 20 OH Med Ball Stationary Lunges
Min 3: 12 Burpees
Part Two:
Partner Workout/Rest Sprints
6 Rounds Each:
6 DB Push Up + Swings ( single DB 35/50) hand on both sides of head of DB
10 DB Thrusters (single DB 35/50) hands on both sides of head of DB
Monday WOD 8/10/10
Athlete Krystal Mante
Please remember to sign up on Zenplanner to reserve your spot!
Part One:
12 EMOM:
Odds: 7 Back Squats @ 65%
Evens: 5 Burpees + 2 Squat Cleans
Part Two: (Partner down the ladder/rest)
10 – 9 – 8 * 7 – 6 – 5 * 4 – 3 – 2 – 1
Power Cleans (Increase weight when you see asterisk)
(75/105)
(95/135)
(105/155)
then with last weight loaded on bar
5 – 4- 3 – 2- 1
Front Squats w/ 3 pulse (work/rest w/partner)
Front Squats w/ 3 pulse (work/rest w/partner)
Part One:
12 EMOM:
Odds: 7 Back Squats @ 65%
Evens: 5 Burpees + 2 Squat Cleans
Part Two: (Partner down the ladder/rest)
10 – 9 – 8 * 7 – 6 – 5 * 4 – 3 – 2 – 1
Power Cleans (Increase weight when you see asterisk)
(75/105)
(95/135)
(105/155)
then with last weight loaded on bar
5 – 4- 3 – 2- 1
Front Squats w/ 3 pulse (work/rest w/partner)
Front Squats w/ 3 pulse (work/rest w/partner)
Part One:
12 EMOM:
Odds: 7 Back Squats @ 65%
Evens: 5 Burpees + 2 Squat Cleans
Part Two: (Partner down the ladder/rest)
10 – 9 – 8 * 7 – 6 – 5 * 4 – 3 – 2 – 1
Power Cleans (Increase weight when you see asterisk)
(75/105)
(95/135)
(105/155)
then with last weight loaded on bar
5 – 4- 3 – 2- 1
Front Squats w/ 3 pulse (work/rest w/partner)
Front Squats w/ 3 pulse (work/rest w/partner)