(910) 579-9348

February 25, 2020

Coach Jeff

Tuesdays Schedule: 6am WOD, 6am SPIN, 8am SPIN, 9am WOD, 530pm WOD, 630pm WOD

“Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
3 Wall Walks
9 Deadlifts
45 Single Unders”

“Deadlift
Build to a Heavy Set of 5
“Detention”
AMRAP 12:
6 Double Dumbbell Strict Press (50’s/35’s)
9 Deadlifts (225/155)
30 Double Unders”

“Deadlift
Build to a Heavy Set of 5“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders”


February 24, 2020

Monday Schedule: 6am WOD, 8am Bootcamp WOD, 9am WOD, 530pm WOD, 530pm SPIN, 630pm WOD

 

“Spend 15 to 20 Min working on G2O Movements:                                  

10 Rounds:
8 Ground to Overhead
10 Bar Facing Burpees
Time Cap: 15 Minutes”

“Spend 15 to 20 Min working on G2O Movements:                                  

10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Time Cap: 15 Minutes”

“Spend 15 to 20 Min working on G2O Movements:                                   1

10 Rounds:
8 Ground to Overhead
10 Bar Facing Burpees
Time Cap: 15 Minutes”

Bootcamp WOD:

Run 1 Mile or Row 1 Mile

50 Dubs or 150 Singles/50 Sit Ups

45 Dubs or 135 Singles/45 Squats

40 Dubs or 120 Singles/40 Reverse Lunges

35 Dubs or 105 Singles/35 Push Ups

30 Dubs or 90 Singles/30 Burpess

25 Dubs or 75 Singles/25 Sit Ups

20 Dubs or 60 Singles/20 Squats

15 Dubs or 45 Singles/15 Jumping Lunges

10 Dubs or 30 Singles/10 Push Ups

5 Dubs or 15 Singles/5 Burpees

Run 1/2 Mile or Row 1/2 Mile


February 22, 2020

SATURDAY WOD 8:30AM

SPIN @ 7 (Reserve a Bike)

TEAMS OF 2 ….. (40 Min Time Cap)

100 KBS

100 OH WALKING LUNGES

100 DUBS or 300 SINGLES

100 Push Ups

Every 5 Min both partners complete 5 Burpees

TEAMS OF 2 ….. (40 Min Time Cap)

100 KBS

100 OH WALKING LUNGES

100 DUBS or 300 SINGLES

100 Push Ups

Every 5 Min both partners complete 5 Burpees

 

TEAMS OF 2 ….. (40 Min Time Cap)

100 KBS

100 OH WALKING LUNGES

100 DUBS or 300 SINGLES

100 Push Ups

Every 5 Min both partners complete 5 Burpees


February 21, 2020

Rylee Cooper testing the CFOIB waters. Looks like a Pro!

Friday Schedule: 6am OPEN GYM, 8am Bootcamp WOD, 9am WOD, Open Gym 430 to 630pm

“3 x AMRAP 4:
15 Burpee Box Jump Overs
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: Heaviest Load
Round 2: Drop weight
Round 3: Drop more weight”

“3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 115/85
Round 2: 95/65
Round 3: 75/55”

“3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65”

1 Minute Box Jumps or Step Ups

1 Min Burpees

1 Min Plate Ground to Overhead

1 Min Max Calories

1 Min Rest

x 5


February 20, 2020

Thursday Schedule: 6am WOD, 8am SPIN, 9am WOD, 530 to 7 Open Gym

“Pump It Up”
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
7 DB ManMakers
10 Single Dumbbell Curl to Press (Each Arm)
70/50 Calorie Row
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
7  DB Manmakers
10 Single Dumbbell Curl to Press (Each Arm)

“Pump It Up”
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
7 DB ManMakers
10 Single Dumbbell Curl to Press (Each Arm)
70/50 Calorie Row
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
7 DB Manmakers
10 Single Dumbbell Curl to Press (Each Arm)

“Pump It Up”
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
7 DB ManMakers
10 Single Dumbbell Curl to Press (Each Arm)
70/50 Calorie Row
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
7 DB Manmakers
10 Single Dumbbell Curl to Press (Each Arm)


February 19, 2020

9am Athletes pictured

Wednesday Schedule: 6am WOD, 8am Bootcamp WOD, 9am WOD, 530 Wodfather WOD, 630 WOD

 

Build to a Heavy Single
Strict Press

“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie C2 Bike
9 Strict Presses (95/65)”

Build to a Heavy Single
Strict Press

“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie C2 Bike or Row
9 Strict Presses (95/65)

Build to a Heavy Single
Strict Press

“Miracle-Gro”
5 Rounds:
200 Meter Run
12/9 Calorie C2 Bike
9 Strict Presses (95/65)

Run 800 Meters or Row 1000 Meters

10 Dumbell Presses

Run 600 Meters or Row 750 Meters

10 Dumbell Thrusters

Run 400 Meters or Row 500 Meters

10 DB Presses + 10 DB Thrusters

Run 400 Meters or Row 500 Meters

10 Dumbbell Thrusters

Run 800 Meters or Row 1000 Meters

10 DB Presses

WODFATHER WEDNESDAY:

Team of 2: Row 1000 or Run 800 then 20 DB Presses then 20 DB Thrusters/ Row 750 or Run 600 then 20 DB Presses then 20 DB Thrusters/Row 500 or Run 400 20 DB Presses then 20 DB Thrusters/ Row 750 or Run 600 20 DB Presses and 20 DB Thrusters/ Row 1000 or Run 800.