Join us under the Ocean Isle Beach Pier no later than 8:45am for a beach workout. Visitors and guests can drop in for $15!
Saturday’s hours:
Spinning at 7am & 8:15am
Beach Workout at 8:45am
No Open Gym Today.
***We apologize for the lack of blog posts this week. Our blogs have been down since Monday evening!***
Our first Beach Workout of the season is this Saturday morining!
Join us under the Ocean Isle Beach Pier no later than 8:45am for a beach workout. Visitors and guests can drop in for $15!
A. Take 10-12 minutes to work on Pistols or Pistol Progressions or Squat Therapy
B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk
Build over the course of the six sets.
B. Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
C. Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
D. Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Our first Beach Workout of the season is this Saturday morining!
Join us under the Ocean Isle Beach Pier no later than 8:45am for a beach workout. Visitors and guests can drop in for $15!
A. For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.
B. For time:
Row 1000 Meters
20 Burpees Over the Erg
40 Thrusters (45/33 lbs)
A. For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.
B. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest Day
Our first Beach Workout of the season is this Saturday morining!
Join us under the Ocean Isle Beach Pier no later than 8:45am for a beach workout. Visitors and guests can drop in for $15!
A. Three sets (12 minutes) of:
30 seconds of Bench/Bar Dips, Ring Dips, Bar or Ring Muscle-Ups
Rest 30 seconds
30 seconds of Lying Leg Raises or Toes to Bar
Rest 30 seconds
30 seconds of L-Sit Hang (from bar), L-Sit (on dip bar or parallettes)
Rest 90 seconds
B. Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
A. Five sets of:
Front Squat x 2 reps
Rest as needed
B. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95
C. Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes
D. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed
Our first Beach Workout of the season is this Saturday morining!
Join us under the Ocean Isle Beach Pier no later than 8:45am for a beach workout. Visitors and guests can drop in for $15!
A. Four sets of:
Front Squat x 6-8 reps @ 2111
(goal is to use the same load used on May 8…and achieve 8 reps)
Rest 60 seconds
Turkish SIT-Ups x 15 reps
Rest 60 seconds
B. Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs or Hurdle Hops
A. Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
B. Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs
A. Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)
B. Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.
C. For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders
Today is the official start of our summer season. Please note all class scheudle changes here: . Additionally, if you are dropping in this week please see our Visitor’s Page for drop-in policy.
Our first Beach Workout of the season is this Saturday morining!
Join us under the Ocean Isle Beach Pier no later than 8:45am for a beach workout. Visitors and guests can drop in for $15!
A. Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Pushups x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters
A. Two sets of:
Jerk Footwork Drills x 10 perfect reps
B. Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders
90 minute Amrap
Row 1300m
200m Farmers walk – 70/55# KB per hand
15 Wall walks
42 Double unders
Notes
-Wall walk standards; start in pushup position with feet flat against the wall, end with sternum touching wall inverted, return to pushup position through reverse ascent, no falling out”