(910) 579-9348

March 5, 2021

FLASHBACK FRIDAY SID JONES

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

Strength:
3 Position Snatch (Hang, Below the Knee, floor):
12 mins to build to  moderate/heavy weight and complete 3 sets of the complex at that weight
Workout:
For Time:
25 Toes to Bar
15 Burpees
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups or L-seated Presses
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpees
25 Toes to Bar

Strength:
3 Position Snatch (Hang, Below the Knee, floor):
12 mins to build to  moderate/heavy weight and complete 3 sets of the complex at that weight
Workout:
For Time:
25 Toes to Bar
15 Burpees
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups or L-seated Presses
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpees
25 Toes to Bar

Strength:
3 Position Snatch (Hang, Below the Knee, floor):
12 mins to build to  moderate/heavy weight and complete 3 sets of the complex at that weight
Workout:
For Time:
25 Toes to Bar
15 Burpees
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups or L-seated Presses
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpees
25 Toes to Bar


March 4, 2021

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

SIGN UP ON ZENPLANNER!

Reference 2/15 Loads
Strength (18 Minutes)
Deadlifts 5×5 at 70% of your 1RM from 2/15
Workout:
3 sets
200 Meter Run
15 GHD Sit Ups
400 Meter Run
15 Suitcase Deadlifts with KB or DB
200 Meter Run
15 V-Ups
-Rest 5:00 Between Sets-

Reference 2/15 Loads
Strength (18 Minutes)
Deadlifts 5×5 at 70% of your 1RM from 2/15
Workout:
3 sets
200 Meter Run
15 GHD Sit Ups
400 Meter Run
15 Suitcase Deadlifts with KB or DB
200 Meter Run
15 V-Ups
-Rest 5:00 Between Sets-

Reference 2/15 Loads
Strength (18 Minutes)
Deadlifts 5×5 at 70% of your 1RM from 2/15
Workout:
3 sets
200 Meter Run
15 GHD Sit Ups
400 Meter Run
15 Suitcase Deadlifts with KB or DB
200 Meter Run
15 V-Ups
-Rest 5:00 Between Sets-


March 3, 2021

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

EMOM x 40 (5 Rounds):
Minutes 1-2: Row or Bike Meters
Minute 3: Strict Press (45/35) barbell
Minute 4: Back Rack Reverse Lunges (45/35) barbell
Minute 5-6: Row or Bike Meters
Minute 7: Side Plank (Right)
Minute 8: Side Plank (Left)

EMOM x 40 (5 Rounds):
Minutes 1-2: Row or Bike Meters
Minute 3: Strict Press (45/35) barbell
Minute 4: Back Rack Reverse Lunges (45/35) barbell
Minute 5-6: Row or Bike Meters
Minute 7: Side Plank (Right)
Minute 8: Side Plank (Left)

EMOM x 40 (5 Rounds):
Minutes 1-2: Row or Bike Meters
Minute 3: Strict Press (45/35) barbell
Minute 4: Back Rack Reverse Lunges (45/35) barbell
Minute 5-6: Row or Bike Meters
Minute 7: Side Plank (Right)
Minute 8: Side Plank (Left)


March 2, 2021

6am Crew

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

 

(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups
– Rest 3:00 –
3 rounds
30 GHD’s or 35 Abmat Sit Ups
100 Double Unders
– Rest 3:00 –
For Time:
30 Squat Clean Thrusters (165/110)

(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups
– Rest 3:00 –
3 rounds
30 GHD’s or 35 Abmat Sit Ups
100 Double Unders
– Rest 3:00 –
For Time:
30 Squat Clean Thrusters (165/110)

(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups
– Rest 3:00 –
3 rounds
30 GHD’s or 35 Abmat Sit Ups
100 Double Unders
– Rest 3:00 –
For Time:
30 Squat Clean Thrusters (165/110)


March 1, 2021

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

This week we have added a Thursday Night SPIN with Casey at 530 (reserve your bike)

SIGN UP FOR ALL CLASSES ON ZENPLANNER PLEASE!

Strength: Look back at 1/25 and 2/19 Loads
Back Squat
10 @ 50%
8  @ 60%
6  @ 70%
4  @ 80%
2 @ 90%
1 @ Heaviest or 100%
*Focus on perfect form and consistency
– New set every 2:00 min –
Workout:
4 rounds
20/15 cal Assault Bike or Row
24 Alt. DB Snatch
24 OH Walking Lunges
-Rest 2 min between rounds-

Strength: Look back at 1/25 and 2/19 Loads
Back Squat
10 @ 50%
8  @ 60%
6  @ 70%
4  @ 80%
2 @ 90%
1 @ Heaviest or 100%
*Focus on perfect form and consistency
– New set every 2:00 min –
Workout:
4 rounds
20/15 cal Assault Bike or Row
24 Alt. DB Snatch (50/35)
24 OH Walking Lunges (45/25)
-Rest 2 min between rounds-

Strength: Look back at 1/25 and 2/19 Loads
Back Squat
10 @ 50%
8  @ 60%
6  @ 70%
4  @ 80%
2 @ 90%
1 @ Heaviest or 100%
*Focus on perfect form and consistency
– New set every 2:00 min –
Workout:
4 rounds
20/15 cal Assault Bike or Row
24 Alt. DB Snatch (50/35)
24 OH Walking Lunges (45/25)
-Rest 2 min between rounds-


Saturday WOD 2/27/21

Saturday WOD 830am – SPIN 7am

Sign up ahead on Zenplanner

“SOCIALLY DISTANCED” CINDY

Team of 2: 1 Person Runs 400 Meters or Rows 500 Meters/1 Person Works on Rounds of Cindy

CINDY – 5 Pull Ups/10 Push Ups/15 Air Squats

Your score is the number of rounds completes as a team once you have completed 3 Miles as a Team.

*Pick up where your partner left off on the rounds of Cindy!

 

“SOCIALLY DISTANCED” CINDY

Team of 2: 1 Person Runs 400 Meters or Rows 500 Meters/1 Person Works on Rounds of Cindy

CINDY – 5 Pull Ups/10 Push Ups/15 Air Squats

Your score is the number of rounds completes as a team once you have completed 3 Miles as a Team.

*Pick up where your partner left off on the rounds of Cindy!

“SOCIALLY DISTANCED” CINDY

Team of 2: 1 Person Runs 400 Meters or Rows 500 Meters/1 Person Works on Rounds of Cindy

CINDY – 5 Pull Ups/10 Push Ups/15 Air Squats

Your score is the number of rounds completes as a team once you have completed 3 Miles as a Team.

*Pick up where your partner left off on the rounds of Cindy!

THERE ARE 4800 METERS IN 3 MILES (That is 6 Runs or Rows Each)

“SOCIALLY DISTANCED” CINDY

Team of 2: 1 Person Runs 400 Meters or Rows 500 Meters/1 Person Works on Rounds of Cindy

CINDY – 5 Pull Ups/10 Push Ups/15 Air Squats

Your score is the number of rounds completes as a team once you have completed 3 Miles as a Team.

*Pick up where your partner left off on the rounds of Cindy!

THERE ARE 4800 METERS IN 3 MILES (That is 6 Runs or Rows Each)