(910) 579-9348

January 25, 2020

Saturdays Schedule: 830am WOD followed by 930am Double Under Clinic $20.

SPIN 7am (don’t forget to reserve your bike)

Teams of 2:

8 min AMRAP of ….

10 Devils Press/30 Dubs or 90 Singles (Switch after full round)

Rest 2 min

8 min AMRAP of…..

5 Renegade Rows/10 Pull-ups (Switch after full round)

Rest 2 min

8 min AMRAP of…..

10/7 Cal Bike / 10 Ball Over Shoulder (Switch after full round)

Rest 2 min

8 min AMRAP of ……

14 Reverse Lunges (with weight) / 14 Kettlebell Swings

Teams of 2:

8 min AMRAP of ….

10 Devils Press/30 Dubs or 90 Singles (Switch after full round)

Rest 2 min

8 min AMRAP of…..

5 Renegade Rows/10 Pull-ups (Switch after full round)

Rest 2 min

8 min AMRAP of…..

10/7 Cal Bike / 10 Ball Over Shoulder (Switch after full round)

Rest 2 min

8 min AMRAP of ……

14 Reverse Lunges (with weight) / 14 Kettlebell Swings

Teams of 2:

8 min AMRAP of ….

10 Devils Press/30 Dubs or 90 Singles (Switch after full round)

Rest 2 min

8 min AMRAP of…..

5 Renegade Rows/10 Pull-ups (Switch after full round)

Rest 2 min

8 min AMRAP of…..

10/7 Cal Bike / 10 Ball Over Shoulder (Switch after full round)

Rest 2 min

8 min AMRAP of ……

14 Reverse Lunges (with weight) / 14 Kettlebell Swings


January 24, 2020

“Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs
2 Minute Burpees”

“Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees”

“Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees”


January 23, 2020

Thursday Schedule: 6am/9am WOD ~ SPIN 8am ~ Open Gym 530 to 7pm

“Spend 1st 15 Min of Class going 30 to 50% heavier than the Metcon DL Weight                                                                              

For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts
Box Jump Overs or Step Overs
Toes to Bar or V Ups
Cash-Out: 1 Mile Run”

“For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (155/105)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run”

“For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run”


January 22, 2020

Wednesday Schedule: 6am/815am/9am/630 Workout ~ 530 Birthday Version of WOD with Wodfather’s

 

“AMRAP 18:
20 Dumbbell Snatches (35/25)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

Wodather Workout  (Teams of 2 – 1 Person working at a time)

58 Cal Row or Bike/58 KBS/58 DB Box Step Ups/58 Ab Mat Sit Ups/58 Pull-ups/58 Ab Mat Sit Ups/58 DB Box Step Ups/58 KBS?/58 Cal Row or Bike”

“AMRAP 18:
20 Dumbbell Snatches (35/25)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups”

“AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups”


January 21, 2020

Tuesday Schedule: 6am/9am/530pm/630pm WOD ~ SPIN 6am/8am

1st 20 min of class focus on Burgeners Warm Up to the Clean and build in load.

Any extra time working on Rowing Technique.

“For Time:
2k Row
10 Rounds of “The Chief”
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats”

1st 20 min of class focus on Burgeners Warm Up to the Clean and build in load.

Any extra time working on Rowing Technique.

“For Time:
2k Row
10 Rounds of “Heavy Chief” (135/95)
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats”

1st 20 min of class focus on Burgeners Warm Up to the Clean and build in load.

Any extra time working on Rowing Technique.

“For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats”


January 20, 2020

Mondays Schedule: 6am/8am/9am/530/630 WOD ~ Spin 530pm

“Build to a Heavy 5 Reps for 5 Sets (Look at last Mondays #’s)

5 Rounds
21/15 Calorie Row
15 Wallballs
9 Dumbbell Strict Press “

“Build to a Heavy 5 Reps for 5 Sets (Look at last Mondays #’s)

5 Rounds
21/15 Calorie Row
15 Wallballs
9 Dumbbell Strict Press “

“Build to 1RM of Strict Press (compare to last Monday)                           

5 Rounds:
21/15 Calorie Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups”