(910) 579-9348

Friday WOD 6/18/21

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

– Snatch Grip Push Press + OVHS
(3+2)x5
*Take bar from rig
*Build in weight across sets – record heaviest set to score
*New set every 2 min
For Time:
2 Rounds
70/50 Calorie Row
50 Wall Ball Shots
40 Power Snatches (45/35) (75/55)
30 Burpee Box Jumps (24″/20″)

– Snatch Grip Push Press + OVHS
(3+2)x5
*Take bar from rig
*Build in weight across sets – record heaviest set to score
*New set every 2 min
For Time:
2 Rounds
70/50 Calorie Row
50 Wall Ball Shots
40 Power Snatches (45/35) (75/55)
30 Burpee Box Jumps (24″/20″)

– Snatch Grip Push Press + OVHS
(3+2)x5
*Take bar from rig
*Build in weight across sets – record heaviest set to score
*New set every 2 min
For Time:
2 Rounds
70/50 Calorie Row
50 Wall Ball Shots
40 Power Snatches (45/35) (75/55)
30 Burpee Box Jumps (24″/20″)

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Thursday WOD 6/17/21

Dont forget to register your kids for KIDS CAMP! Early Bird Special is over, but there are still a few spaces left!

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

Strength:
Spend 15 Minutes working on Barbell Power Cleans build to Heavy 1 Rep
For Time:
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders

Strength:
Spend 15 Minutes working on Barbell Power Cleans build to Heavy 1 Rep
For Time:
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders

Strength:
Spend 15 Minutes working on Barbell Power Cleans build to Heavy 1 Rep
For Time:
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders

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Wednesday WOD 6/16/21

Wednesday Schedule: 6am/8am/9am/530pm
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5 Rounds For Reps:
1 Minute Wall balls
1 Minute Alternating Dumbbell Power Snatches
1 Minute Row
1 Minute Rest

Med Ball (14/10) (20/14)
DB (35/25) (50/35)

5 Rounds For Reps:
1 Minute Wall balls
1 Minute Alternating Dumbbell Power Snatches
1 Minute Row
1 Minute Rest

Med Ball (14/10) (20/14)
DB (35/25) (50/35)

5 Rounds For Reps:
1 Minute Wall balls
1 Minute Alternating Dumbbell Power Snatches
1 Minute Row
1 Minute Rest

Med Ball (14/10) (20/14)
DB (35/25) (50/35)

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Tuesday WOD 6/15/21

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

AMRAP 20:
200m Run
7 Deadlifts (75% of Max)
9/7 Calorie Bike

AMRAP 20:
200m Run
7 Deadlifts (75% of Max)
9/7 Calorie Bike

AMRAP 20:
200m Run
7 Deadlifts (75% of Max)
9/7 Calorie Bike

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Monday WOD 6/14/21

Sometimes you just need to sit back and take it ALL in to appreciate the process.
Mondays schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

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Strength:

5 – 4 – 3 – 2 – 1 Rep Scheme of Back Squat (reference 4/19)
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

Strength:

5 – 4 – 3 – 2 – 1 Rep Scheme of Back Squat (reference 4/19)
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

Strength:

5 – 4 – 3 – 2 – 1 Rep Scheme of Back Squat (reference 4/19)
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

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Saturday WOD 6/12/21

Saturday WOD at 830am. Spin at 7am (only 2 bikes left as of now).

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Workout 4 Rowing + Bowling = Rowling?

Coach will explain the workout to you, but one hint would be in the name of the WOD. A second hint would be Bowling is tricky.

Following the ROWLING WOD the winner will pick the exercises the entire group does.

The losers will predict the number of reps.

This will be a FUN TEAM WOD so don’t miss it!

 

Workout 4 Rowing + Bowling = Rowling?

Coach will explain the workout to you, but one hint would be in the name of the WOD. A second hint would be Bowling is tricky.

Following the ROWLING WOD the winner will pick the exercises the entire group does.

The losers will predict the number of reps.

This will be a FUN TEAM WOD so don’t miss it!

 

Workout 4 Rowing + Bowling = Rowling?

Coach will explain the workout to you, but one hint would be in the name of the WOD. A second hint would be Bowling is tricky.

Following the ROWLING WOD the winner will pick the exercises the entire group does.

The losers will predict the number of reps.

This will be a FUN TEAM WOD so don’t miss it!

 

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