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!
FITNESS & AIM
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
SPORT
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