(910) 579-9348

December 7, 2019

TEAM OF 2:

200 Meter Run each partner (1 partner Running at a time)

120 Wallballs (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

100 Push Ups (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

80 Pull Ups (Partition Reps 1 person working at a time) *scale to ring rows

200 Meter Run each partner (1 partner Running at a time)

60 Goblet Squats (Partition Reps 1 person working at a time) *scale to air squats

200 Meter Run each partner (1 partner Running at a time)

40 Burpees (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

20 Wall Walks (Partition Reps 1 person working at a time) *Scale to roving plank Walk 4 to 1

CASH OUT = 100 Partner Med Ball Sit Ups

 

TEAM OF 2:

200 Meter Run each partner (1 partner Running at a time)

120 Wallballs (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

100 Push Ups (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

80 Pull Ups (Partition Reps 1 person working at a time) *scale to ring rows

200 Meter Run each partner (1 partner Running at a time)

60 Goblet Squats (Partition Reps 1 person working at a time) *scale to air squats

200 Meter Run each partner (1 partner Running at a time)

40 Burpees (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

20 Wall Walks (Partition Reps 1 person working at a time) *Scale to roving plank Walk 4 to 1

CASH OUT = 100 Partner Med Ball Sit Ups

TEAM OF 2:

200 Meter Run each partner (1 partner Running at a time)

120 Wallballs (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

100 Push Ups (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

80 Pull Ups (Partition Reps 1 person working at a time) *scale to ring rows

200 Meter Run each partner (1 partner Running at a time)

60 Goblet Squats (Partition Reps 1 person working at a time) *scale to air squats

200 Meter Run each partner (1 partner Running at a time)

40 Burpees (Partition Reps 1 person working at a time)

200 Meter Run each partner (1 partner Running at a time)

20 Wall Walks (Partition Reps 1 person working at a time) *Scale to roving plank Walk 4 to 1

CASH OUT = 100 Partner Med Ball Sit Ups


December 6, 2019

Fridays Schedule: 6am/8am/9am WOD  ~  Open Gym from 430 to 630pm

““Beef Jerky”
AMRAP 12:
21 Kettlebell Swings
14 Kettlebell Reverse Lunges
7 Push Jerks “

““Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (135/95)”

““Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)”


December 5, 2019

Thursdays Schedule: 6am/9am WODs ~ 6am/8am SPIN ~ Open Gym 530 to 7pm

““Ninja Turtle”
Every 4 Minutes x 5 Rounds:
6 Strict Pull-ups
9 Toes to Bar
12 Deadlifts
15/12 Calorie Bike”

““Ninja Turtle”
Every 4 Minutes x 5 Rounds:
6 Pull-ups
9 Toes to Bar
12 Deadlifts (185/135)
15/12 Calorie Bike”

“Ninja Turtle”
Every 4 Minutes x 5 Rounds:
6 Chest To Bar Pull-ups
9 Toes to Bar
12 Deadlifts (225/155)
15/12 Calorie Bike”


December 4, 2019

““Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps
30 Wallballs*

““Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly” (14/10)
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs*
(14/10)”

““Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly” (20/14)
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs*
(20/14)


November 3, 2019

Tuesday Schedule: 6am/9am/630pm WOD ~ 6am SPIN ~ Coaches Choice 530pm

TOP GOLF IS FINALIZED. IF YOU COMMITTED YOUR IN, just give me your $ ASAP if you haven’t already. FUN TIMES AHEAD!!!

 

““Shelf Life”
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: “X” Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
*Increase weight every 2 rounds*”

““Shelf Life”
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: “X” Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
*Increase weight every 2 rounds*”

““Shelf Life”
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: “X” Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
*Increase weight every 2 rounds*”


December 2, 2019

Monday Schedule: 6am/8am/9am/630pm WOD / Coaches Choice at 530pm / SPIN at 530pm

DONT FORGET TO LET COACH KJ KNOW TODAY IF YOUR IN OR OUT FOR TOPGOLF!

““Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees”

““Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (65/45)
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees”

““Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (65/45)
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees”