(910) 579-9348

Monday WOD 1/25/21

Monday Schedule: 6am/8am/9am/530pm/630pm – Spin 530pm – Open Gym 430pm

SIGN UP ON ZENPLANNER!

Strength:
Back Squat
5 x 10 @ 50-60%
*Focus on perfect form and consistency
– New set every 2:00 min –
Use your 50% (middle set) weight you used last Monday.
Workout:
4 rounds
20/15 cal Assault Bike or Row
24 Alt. DB Snatch (50/35)
30 yd DB OH CARRY Right Side
30 yd DB OH CARRY Left Side (1-505lb/1-35lb)
-Rest 2 min between rounds-

Strength:
Back Squat
5 x 10 @ 50-60%
*Focus on perfect form and consistency
– New set every 2:00 min –
Use your 50% (middle set) weight you used last Monday.
Workout:
4 rounds
20/15 cal Assault Bike or Row
24 Alt. DB Snatch (50/35)
30 yd DB OH CARRY Right Side
30 yd DB OH CARRY Left Side (1-505lb/1-35lb)
-Rest 2 min between rounds-

Strength:
Back Squat
5 x 10 @ 50-60%
*Focus on perfect form and consistency
– New set every 2:00 min –
Use your 50% (middle set) weight you used last Monday.
Workout:
4 rounds
20/15 cal Assault Bike or Row
24 Alt. DB Snatch (50/35)
30 yd DB OH CARRY Right Side
30 yd DB OH CARRY Left Side (1-505lb/1-35lb)
-Rest 2 min between rounds-


SATURDAY WOD 1/23/21

#flashback

Saturday WOD at 830am or SPIN at 7am or BOTH! JUST SIGN UP!!!!

Teams of 2: (1 KB per Team unless your partner is using different loads

400 Meter Run with KB

30 KB Step Overs

40 SA DB Push Press

50 KB SDLHP

60 Goblet Squats

80 KBS

120 KB around the body

150 OH Lunges (SA OH KB Hold or Scale to Plate OH or Body Weight WL)

35 Min Clock: If Time Remaining: You Go/I Go 150 Meter ROW or 100 Meter Sprint (No KB)

Teams of 2: (1 KB per Team unless your partner is using different loads

400 Meter Run with KB

30 KB Step Overs

40 SA DB Push Press

50 KB SDLHP

60 Goblet Squats

80 KBS

120 KB around the body

150 OH Lunges (SA OH KB Hold or Scale to Plate OH or Body Weight WL)

35 Min Clock: If Time Remaining: You Go/I Go 150 Meter ROW or 100 Meter Sprint (No KB)

Teams of 2: (1 KB per Team unless your partner is using different loads

400 Meter Run with KB

30 KB Step Overs

40 SA DB Push Press

50 KB SDLHP

60 Goblet Squats

80 KBS

120 KB around the body

150 OH Lunges (SA OH KB Hold or Scale to Plate OH or Body Weight WL)

35 Min Clock: If Time Remaining: You Go/I Go 150 Meter ROW or 100 Meter Sprint (No KB)


1/22/21

Flashback Friday! Fisher still likes that position! haha

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

Sign up on Zenplanner please!

[0:00-5:00]: 1,000/800 Meter Row
[5:00-10:00]: 50 Thrusters
[10:00-15:00]: 30 Strict Pull-ups
[15:00-20:00]: 50 Thrusters
[20:00-25:00]: 1,000/800 Meter Row

*You Choose The Thruster Weight*
*Score is Thruster Weight Used*

[0:00-5:00]: 1,000/800 Meter Row
[5:00-10:00]: 50 Thrusters
[10:00-15:00]: 30 Strict Pull-ups
[15:00-20:00]: 50 Thrusters
[20:00-25:00]: 1,000/800 Meter Row

*You Choose The Thruster Weight*
*Score is Thruster Weight Used*

[0:00-5:00]: 1,000/800 Meter Row
[5:00-10:00]: 50 Thrusters
[10:00-15:00]: 30 Strict Pull-ups
[15:00-20:00]: 50 Thrusters
[20:00-25:00]: 1,000/800 Meter Row

*You Choose The Thruster Weight*
*Score is Thruster Weight Used*


1/21/21

MARK YOUR CALENDARS! Feb 27th Powerlifting Competition with our fellow athletes in Southport.

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

5×3 Sets of Deadlifts Build between Load
Between sets Complete 30 Double Unders or Work on them.
Try to increase load each set.
10-9-8-7-6-5-4-3-2-1
Deadlifts (95/135) (135/185) (155/225)
Med Ball Clean to Wall Ball Shot (20/14)
Med Ball Tuck Ins

5×3 Sets of Deadlifts Build between Load
Between sets Complete 30 Double Unders or Work on them.
Try to increase load each set.
10-9-8-7-6-5-4-3-2-1
Deadlifts (95/135) (135/185) (155/225)
Med Ball Clean to Wall Ball Shot (20/14)
Med Ball Tuck Ins

5×3 Sets of Deadlifts Build between Load
Between sets Complete 30 Double Unders or Work on them.
Try to increase load each set.
10-9-8-7-6-5-4-3-2-1
Deadlifts (95/135) (135/185) (155/225)
Med Ball Clean to Wall Ball Shot (20/14)
Med Ball Tuck Ins


01/20/21

Wednesday Schedule: 6am/8am/9am/530pm/630pm WOD’s

Todays WOD can be referenced back to last Thursday 1/14 (check your weights and score and lets get fitter).

SIGN UP ON ZENPLANNER TO ATTEND A CLASS

4 Rounds: FOR TIME
 (65/95) (105/155) (125/185)
5 Power Cleans
10 Box Jumps
15 t2B
Rest 1 Minute
3 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B
Rest 1 Minute
2 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B

4 Rounds: FOR TIME
 (65/95) (105/155) (125/185)
5 Power Cleans
10 Box Jumps
15 t2B
Rest 1 Minute
3 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B
Rest 1 Minute
2 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B

4 Rounds: FOR TIME
 (65/95) (105/155) (125/185)
5 Power Cleans
10 Box Jumps
15 t2B
Rest 1 Minute
3 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B
Rest 1 Minute
2 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B


01/19/21

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

SIGN UP ON ZENPLANNER

Strength:
Shoulder Press
5 @65%
5 @75%
5+ @85%
 Workout:
2k Row or 2K Run

Strength:
Shoulder Press
5 @65%
5 @75%
5+ @85%
 Workout:
2k Row or 2K Run

Strength:
Shoulder Press
5 @65%
5 @75%
5+ @85%
 Workout:
2k Row or 2K Run