(910) 579-9348

Tuesday WOD 8/27/24

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

STRENGTH
3 sets:
6 Dumbbell Incline Bench Press HEAVY
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies
-rest 2 minutes between sets-
WOD
Every 10:00 ( 3 sets)
18/15 Calorie Row
12 Burpee Box Jump Overs (24/20)
18/15 Calorie Row
9 Burpee Box Get Overs (24/20)
18/15 Calorie Row
6 Burpee Box Get Overs (24/20)

STRENGTH
3 sets:
6 Dumbbell Incline Bench Press HEAVY
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies
-rest 2 minutes between sets-
WOD
Every 10:00 ( 3 sets)
18/15 Calorie Row
12 Burpee Box Jump Overs (24/20)
18/15 Calorie Row
9 Burpee Box Get Overs (24/20)
18/15 Calorie Row
6 Burpee Box Get Overs (24/20)

STRENGTH
3 sets:
6 Dumbbell Incline Bench Press HEAVY
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies
-rest 2 minutes between sets-
WOD
Every 10:00 ( 3 sets)
18/15 Calorie Row
12 Burpee Box Jump Overs (24/20)
18/15 Calorie Row
9 Burpee Box Get Overs (24/20)
18/15 Calorie Row
6 Burpee Box Get Overs (24/20)

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Monday WOD 8/26/24

Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp at 7am – SPIN 530pm – Open Gym 9am/530pm

STRENGTH
8 sets x 4 Power Snatch (every 1:30) 50% as Singles
WOD
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders

STRENGTH
8 sets x 4 Power Snatch (every 1:30) 50% as Singles
WOD
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders

STRENGTH
8 sets x 4 Power Snatch (every 1:30) 50% as Singles
WOD
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders

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SATURDAY AT CFOIB

MAKE NOT THAT OUR WORKOUT WILL START AT 8 AM TOMORROW FOLLOWED BY A MEETING. ALL BASED AROUND GRIT IRON GAMES. If you are participating in ANY capacity (volunteer, judge, athlete, team captain) it would be helpful for you to attend. If you are not participating in any capacity you are still welcome to join us at 8 AM for a workout.

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Friday WOD 8/23/24

Friday Schedule: 6am/8am/9am WOD – Open GYm 9am/430pm

HAPPY BIRTHDAY RALPH!

Strength:
7 sets x 5 Power Cleans and Jerks (every 1:45) these are singles 50-55%
WOD
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)

Strength:
7 sets x 5 Power Cleans and Jerks (every 1:45) these are singles 50-55%
WOD
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)

Strength:
7 sets x 5 Power Cleans and Jerks (every 1:45) these are singles 50-55%
WOD
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)

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Thursday WOD 8/22/24

Thursday Schedule: 6am/8am WOD – 9am/530pm Open Gym – 530pm Bootcamp

Workout prep
WOD 
EMOM in 30
Min 1: 13/10 CAL Row
Min 2: Max Ring Rows
Min 3: 50 Double Unders
Min 4: Max Shuttle Runs
Min 5: Rest

Workout prep
WOD 
EMOM in 30
Min 1: 13/10 CAL Row
Min 2: Max Ring Rows
Min 3: 50 Double Unders
Min 4: Max Shuttle Runs
Min 5: Rest

Workout prep
WOD 
EMOM in 30
Min 1: 13/10 CAL Row
Min 2: Max Ring Rows
Min 3: 50 Double Unders
Min 4: Max Shuttle Runs
Min 5: Rest

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Wednesday WOD 8/21/24

Wednesday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am

Strength:
Deadlift:
Every 3 min for 5 Sets at 80%
3 Reps
WOD
10 Rounds
3 C&J (135/95)
3 Bar Facing Burpees

Strength:
Deadlift:
Every 3 min for 5 Sets at 80%
3 Reps
WOD
10 Rounds
3 C&J (135/95)
3 Bar Facing Burpees

Strength:
Deadlift:
Every 3 min for 5 Sets at 80%
3 Reps
WOD
10 Rounds
3 C&J (135/95)
3 Bar Facing Burpees

Comments Disabled| |