(910) 612-2203

Friday WOD 7/3/20

FLASHBACK FRIDAY. The BRUTEFORCE workout will be announced at a later date. With all the chaos in the world the workout will be delayed. I will let you know when I know.

 

“Crash Test”
For Time:
1,500 / 1,200 Meter Row or 1200/1000 Meter Run
45 Lateral Barbell Burpees
30 Deadlifts (185/135) scale to the weight you need
45 Lateral Barbell Burpees
1,500 / 1,200 Meter Row or 1200/1000 Meter Run

“Crash Test”
For Time:
1,500 / 1,200 Meter Row or 1200/1000 Meter Run
45 Lateral Barbell Burpees
30 Deadlifts (225/155)
45 Lateral Barbell Burpees
1,500 / 1,200 Meter Row or 1200/1000 Meter Run

“Crash Test”
For Time:
1,500 / 1,200 Meter Row or 1200/1000 Meter Run
45 Lateral Barbell Burpees
30 Deadlifts (225/155)
45 Lateral Barbell Burpees
1,500 / 1,200 Meter Row or 1200/1000 Meter Run

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Thursday WOD 7/2/20

Athlete Joe Mante

Make sure to always check schedule for changes:

Today we will have a 6am SPIN and/or OPEN GYM time. 8am is HIIT w/Casey. 9am is OPEN GYM. 530 to 7 is OPEN GYM.

Sign up ahead on zenplanner to reserve your spot!

“Tic Tac Toe”
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run

Continue to add (10) squats per round

Followed by:

“Jelly Bellies”
3 Giant Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank

“Tic Tac Toe”
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run

Continue to add (10) squats per round

Followed by:

“Jelly Bellies”
3 Giant Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank

“Tic Tac Toe”
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run

Continue to add (10) squats per round

Followed by:

“Jelly Bellies”
3 Giant Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank

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Wednesday WOD 7/1/20

Athlete Courtney Schmidt

 

“SeaWorld”
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Wallballs
400 Meter Run

“SeaWorld”
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Wallballs
400 Meter Run

“SeaWorld”
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Wallballs
400 Meter Run

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Tuesday WOD 6/30/20

Athlete Dawn Fallon

IF YOU SKIP THIS WORKOUT I WILL KNOW WHY AND I WILL HAVE A SURPRISE WAITING FOR YOU WHEN YOU GET BACK!

Option 1:
“Death by Burpees”
On the Minute for As Long As Possible:
“X” Burpees

Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as long as possible.

Option 2:
“Mirror Effect”
Outdoor Version:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

Add up your time from all 3 efforts

Option 1:
“Death by Burpees”
On the Minute for As Long As Possible:
“X” Burpees

Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as long as possible.

Option 2:
“Mirror Effect”
Outdoor Version:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

Add up your time from all 3 efforts

Option 1:
“Death by Burpees”
On the Minute for As Long As Possible:
“X” Burpees

Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as long as possible.

Option 2:
“Mirror Effect”
Outdoor Version:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

Add up your time from all 3 efforts

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Monday WOD (6/29/20)

Happy Birthday to TAYLO!

Remember to register online for classes as we continue to try and control the number of people in the gym at a time.

If you have a problem getting into a class of choice just text me and let me know and I will help you out. (910)612-2203

“Three-Peat”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

“Three-Peat”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

“Three-Peat”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

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Saturday WOD 6/27/20

Saturday WOD @ 8:30am! Sign up on Zenplanner!

“BROKEBACK BROTHERS” WOD:

Buy In: Row 1000 Meters or Run 800 Meters

40 Burpees

80 Sit Ups

30 Shoulder Press (Emply Barbell or Lightest set of DBs)

30 Burpees

60 Sit Ups

30 reps Push Press (Add Weight)

20 Burpees

40 Sit Ups

30 reps Push Jerks (Add Weight Again)

10 burpees

20 Sit Ups

Cash Out: Row 1000 Meters or Run 800 Meters

 

“BROKEBACK BROTHERS” WOD:

Buy In: Row 1000 Meters or Run 800 Meters

40 Burpees

80 Sit Ups

30 Shoulder Press (Emply Barbell or Lightest set of DBs)

30 Burpees

60 Sit Ups

30 reps Push Press (Add Weight)

20 Burpees

40 Sit Ups

30 reps Push Jerks (Add Weight Again)

10 burpees

20 Sit Ups

Cash Out: Row 1000 Meters or Run 800 Meters

“BROKEBACK BROTHERS” WOD:

Buy In: Row 1000 Meters or Run 800 Meters

40 Burpees

80 Sit Ups

30 Shoulder Press (Emply Barbell or Lightest set of DBs)

30 Burpees

60 Sit Ups

30 reps Push Press (Add Weight)

20 Burpees

40 Sit Ups

30 reps Push Jerks (Add Weight Again)

10 burpees

20 Sit Ups

Cash Out: Row 1000 Meters or Run 800 Meters

Comments Disabled| |