(910) 579-9348

Monday 5/10/21

I HOPE ALL THE MOTHERS OUT THERE ARE HAVING/HAVE HAD A GREAT MOTHERS DAY! WE SEE YOU AND WE RECOGNIZE YOUR BEAUTY AND STRENGTH!

Mondays Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

SNATCH PULL COMPLEX

5 Sets: Look at last weeks Snatch Pull Weights
1 Snatch Grip Deadlift
1 Snatch Shrug
1 Snatch High Pull

WOD

AMRAP in 10
10 Burpee Box Jumps (24″/20″)
10 Hang Power Snatches (65/45) or 20 SA DB Snatches

SNATCH PULL COMPLEX

5 Sets: Look at last weeks Snatch Pull Weights
1 Snatch Grip Deadlift
1 Snatch Shrug
1 Snatch High Pull

WOD

AMRAP in 10
10 Burpee Box Jumps (24″/20″)
10 Hang Power Snatches (65/45) or 20 SA DB Snatches

SNATCH PULL COMPLEX

5 Sets: Look at last weeks Snatch Pull Weights
1 Snatch Grip Deadlift
1 Snatch Shrug
1 Snatch High Pull

WOD

AMRAP in 10
10 Burpee Box Jumps (24″/20″)
10 Hang Power Snatches (65/45) or 20 SA DB Snatches

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Saturday WOD 5/8/21

 

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Saturday WOD 830am / SPIN 7am

Don’t forget to sign yourself up to attend!

“KAREN! RUN!”

10 Rounds For Time:
15 Wall Balls
200m Run

Medicine-Ball Weight:
20/14 or 14/10

“KAREN! RUN!”

10 Rounds For Time:
15 Wall Balls
200m Run

Medicine-Ball Weight:
20/14 or 14/10

“KAREN! RUN!”

10 Rounds For Time:
15 Wall Balls
200m Run

Medicine-Ball Weight:
20/14 or 14/10

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Friday WOD 5/7/21

HAPPY BIRTHDAY COLONEL #oldlivesmatter

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

MURPH PREP
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

MURPH PREP
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

MURPH PREP
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

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Thursday WOD 5/6/21

THAT FACE!

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

Partner Workout

For Time:
2,000/1,600 Meter Row
40 Burpee Pull-ups
16 Rounds of “Macho Man” (105/75)* (95/65)

*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Partner Workout

For Time:
2,000/1,600 Meter Row
40 Burpee Pull-ups
16 Rounds of “Macho Man” (105/75)* (95/65)

*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Partner Workout

For Time:
2,000/1,600 Meter Row
40 Burpee Pull-ups
16 Rounds of “Macho Man” (105/75)* (95/65)

*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

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Wednesday WOD 5/5/21

Wednesdays Schedule: 6am/8am/9am/530pm WOD

JOIN US FOR A SPICY PARTNER WOD TODAY! SIGN UP ON ZENPLANNER!

Team of 2
120 Wall Balls (20/14)
120 Calorie Row
Partition Reps as you choose.
While one partner is doing wall balls the other is holding at the bottom of the squat.
While one partner is rowing the other is holding a plank.
If at any time a partner rests, the other partner must rest also.

Team of 2
120 Wall Balls (20/14)
120 Calorie Row
Partition Reps as you choose.
While one partner is doing wall balls the other is holding at the bottom of the squat.
While one partner is rowing the other is holding a plank.
If at any time a partner rests, the other partner must rest also.

Team of 2
120 Wall Balls (20/14)
120 Calorie Row
Partition Reps as you choose.
While one partner is doing wall balls the other is holding at the bottom of the squat.
While one partner is rowing the other is holding a plank.
If at any time a partner rests, the other partner must rest also.

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Tuesday WOD 5/4/21

Tuesday Schedule: 6am/530pm WOD – 8am HIIT – 530pm SPIN

4 Rounds For Time:
15 DB Bench or Floor Press
30/24 cal Airdyne or Row
50 Meter SA Farmer Carry Right Side
50 Meter SA Farmer Carry Left Side
Strength:
– Deadlift+Hang Squat Clean + Push Jerk
(1+1+1) x5
*Build in weight across sets – record heaviest set to score
*New set every 2 min

4 Rounds For Time:
15 DB Bench or Floor Press
30/24 cal Airdyne or Row
50 Meter SA Farmer Carry Right Side
50 Meter SA Farmer Carry Left Side
Strength:
– Deadlift+Hang Squat Clean + Push Jerk
(1+1+1) x5
*Build in weight across sets – record heaviest set to score
*New set every 2 min

4 Rounds For Time:
15 DB Bench or Floor Press
30/24 cal Airdyne or Row
50 Meter SA Farmer Carry Right Side
50 Meter SA Farmer Carry Left Side
Strength:
– Deadlift+Hang Squat Clean + Push Jerk
(1+1+1) x5
*Build in weight across sets – record heaviest set to score
*New set every 2 min

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