(910) 579-9348

Wednesday WOD 10/21/20

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

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“Heartbreaker”
Teams of 2 Gauntlet Style (Partner 1 completes row before Partner 2 starts rowing and follow along through entire workout)
*Scaling Option is to only do the Even Rounds 1000/800/600/400/200
1000 Meter Row
10 Push Press
10 Push Ups
10 Pull Ups
900 Meter Row
9 PP
9 Push Ups
9 Pull Ups
800 Meter Row
8 PP
8 Push Ups
8 Pull Ups
700 Meter Row
7 PP
7 Push Ups
7 Pull Ups
600 Meter Row
6PP
6 Push Ups
6 Pull Ups
all the way down to 100 Meter Row and 1 of Each

“Heartbreaker”
Teams of 2 Gauntlet Style (Partner 1 completes row before Partner 2 starts rowing and follow along through entire workout)
*Scaling Option is to only do the Even Rounds 1000/800/600/400/200
1000 Meter Row
10 Push Press
10 Push Ups
10 Pull Ups
900 Meter Row
9 PP
9 Push Ups
9 Pull Ups
800 Meter Row
8 PP
8 Push Ups
8 Pull Ups
700 Meter Row
7 PP
7 Push Ups
7 Pull Ups
600 Meter Row
6PP
6 Push Ups
6 Pull Ups
all the way down to 100 Meter Row and 1 of Each

“Heartbreaker”
Teams of 2 Gauntlet Style (Partner 1 completes row before Partner 2 starts rowing and follow along through entire workout)
*Scaling Option is to only do the Even Rounds 1000/800/600/400/200
1000 Meter Row
10 Push Press
10 Push Ups
10 Pull Ups
900 Meter Row
9 PP
9 Push Ups
9 Pull Ups
800 Meter Row
8 PP
8 Push Ups
8 Pull Ups
700 Meter Row
7 PP
7 Push Ups
7 Pull Ups
600 Meter Row
6PP
6 Push Ups
6 Pull Ups
all the way down to 100 Meter Row and 1 of Each


Tuesday 10/20/20

Tuesday Schedule: 6am/8am/530pm WOD and OPEN GYM 9 to 10am.

PLEASE SIGN UP ON ZENPLANNER TO RESERVE YOUR SPACE IN CLASS.

28 Min EMOM/7 Rounds
M1: 10/13 Cal Row
M2: 12 Med Ball Sit Ups
M3: 13 Med Ball Cleans
M4: 14 Ball Slams

28 Min EMOM/7 Rounds
M1: 10/13 Cal Row
M2: 12 Med Ball Sit Ups
M3: 13 Med Ball Cleans
M4: 14 Ball Slams

28 Min EMOM/7 Rounds
M1: 10/13 Cal Row
M2: 12 Med Ball Sit Ups
M3: 13 Med Ball Cleans
M4: 14 Ball Slams


Monday WOD 10/19/20

Monday Schedule: 6am/8am/9am/530pm/630pm and SPIN at 530

PLEASE PLEASE SIGN UP ON ZENPLANNER TO RESERVE YOUR SPOT

Part 1:
5 Sets of 4 Reps Each/ Build in Load.
Back Squats
Back Rack Lunges

Part 2:
21/15/9
Back Squats (175/125) (95/65)
Burpee Box Jump Overs (30/24) (24/20)

Part 1:
5 Sets of 4 Reps Each/ Build in Load.
Back Squats
Back Rack Lunges

Part 2:
21/15/9
Back Squats (175/125) (95/65)
Burpee Box Jump Overs (30/24) (24/20)

Part 1:
5 Sets of 4 Reps Each/ Build in Load.
Back Squats
Back Rack Lunges

Part 2:
21/15/9
Back Squats (175/125) (95/65)
Burpee Box Jump Overs (30/24) (24/20)


Saturday Partner WOD

Saturday Team WOD starts at 8:30AM.

Sign up on Zenplanner Please!

SUFFER IN PLACE

  • AMRAP (with a Partner) in 18 minutes
  • 6 Rounds of:
  • 1 minute Plank Hold / Push-Ups
  • 1 minute Wall Sit Hold / Jumping Squats
  • 1 minute Handstand Hold / Hollow Rocks
  • One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners’ scores combined.

SUFFER IN PLACE

  • AMRAP (with a Partner) in 18 minutes
  • 6 Rounds of:
  • 1 minute Plank Hold / Push-Ups
  • 1 minute Wall Sit Hold / Jumping Squats
  • 1 minute Handstand Hold / Hollow Rocks
  • One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners’ scores combined.


Friday WOD 10/16/20

Flashback Friday to when it was your 35th Birthday! Happy Birthday Coach Jeff!

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

 

Part 1:
12 Min EMOM
Min 1:Med Ball Sit Ups
Min 2:20 Med Ball Cleans
Min 3:10/13 Cal Row

Part 2:
For Total Time:
3 Rounds:
10 T2B
10 Single DB Step Ups
10 Bulgarian Split Lunges R
10 Bulgarian Split Lunges L
then… 600 Meter Run
then…
3 Rounds
8 T2B
8 Single DB Step Ups
8 Bulgarian Split Lunges R
8 Bulgarians Split Lunges L

Part 1:
12 Min EMOM
Min 1:Med Ball Sit Ups
Min 2:20 Med Ball Cleans
Min 3:10/13 Cal Row

Part 2:
For Total Time:
3 Rounds:
10 T2B
10 Single DB Step Ups
10 Bulgarian Split Lunges R
10 Bulgarian Split Lunges L
then… 600 Meter Run
then…
3 Rounds
8 T2B
8 Single DB Step Ups
8 Bulgarian Split Lunges R
8 Bulgarians Split Lunges L

Part 1:
12 Min EMOM
Min 1:Med Ball Sit Ups
Min 2:20 Med Ball Cleans
Min 3:10/13 Cal Row

Part 2:
For Total Time:
3 Rounds:
10 T2B
10 Single DB Step Ups
10 Bulgarian Split Lunges R
10 Bulgarian Split Lunges L
then… 600 Meter Run
then…
3 Rounds
8 T2B
8 Single DB Step Ups
8 Bulgarian Split Lunges R
8 Bulgarians Split Lunges L


Thursday WOD 10/15/20

Thursdays Schedule: 6am/9am WOD and Open Gym Times are 8am and 530pm

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AMRAP 20:
21 DB Push Press (35/50)
15 Slam Ball Squats (30/20)
9 Slam Balls (30/20)
200 Meter Run

AMRAP 20:
21 DB Push Press (35/50)
15 Slam Ball Squats (30/20)
9 Slam Balls (30/20)
200 Meter Run

AMRAP 20:
21 DB Push Press (35/50)
15 Slam Ball Squats (30/20)
9 Slam Balls (30/20)
200 Meter Run