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Tuesday WOD 3/5/24

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

STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups

STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups

STRENGTH
EMOM 10×5 Power Snatch you should be going up in weight from the previous week.
Then
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
10 Double Dumbbell Front Rack Step-Ups + 10 Single Dumbbell Behind the Neck Good Mornings
Metcon:
WOD
Every 5:00 (3 sets)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups
10 Burpee Broad Jump (4’/3’)
10 V-ups


Monday WOD 3/4/24

Coach/Athlete Asa 24.1 Rx Female. She finished under 15 minutes!

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

STRENGTH
5×5 Deadlift @70% of 1RM

Then
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups

STRENGTH
5×5 Deadlift @70% of 1RM

Then
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups

STRENGTH
5×5 Deadlift @70% of 1RM

Then
5×10 Kettlebell Goblet Squats
WOD
15-12-9-6
Calorie Rower
Deadlifts (155/105)
Strict Handstand Push ups


SATURDAY 24.1 WOD

 

JOIN US TOMORROW FOR 24.1 REGISTER IF YOU HAVEN’T ALREADY! IF YOU ARE NOT REGISTERED, JUST JOIN IN AND KNOW THIS IS YOUR WORKOUT OF THE DAY TOO! SUPPORT YOUR FELLOW ATHLETES!

Please arrive early if you are registered for the OPEN in time to warm up properly.

Depending on how many people need certified JUDGES will depend on how many heats we run.

Thank you,

COACH KJ


Friday WOD 3/1/24

F

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

STRENGTH
4×12 Romanian Deadlift moderate weight and focus on technique
WOD
Open Workout 15.5
27-21-15-9
Calorie Row
Thrusters (95/65)

STRENGTH
4×12 Romanian Deadlift moderate weight and focus on technique
WOD
Open Workout 15.5
27-21-15-9
Calorie Row
Thrusters (95/65)

STRENGTH
4×12 Romanian Deadlift moderate weight and focus on technique
WOD
Open Workout 15.5
27-21-15-9
Calorie Row
Thrusters (95/65)


Thursday WOD 2/29/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 930am/530pm

STRENGTH
EMOM Deadlift 10 Sets of 3 Reps @65%
WOD
4 sets:
40 Double Unders
15 Pulse Ups (ab exercise)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

STRENGTH
EMOM Deadlift 10 Sets of 3 Reps @65%
WOD
4 sets:
40 Double Unders
15 Pulse Ups (ab exercise)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

STRENGTH
EMOM Deadlift 10 Sets of 3 Reps @65%
WOD
4 sets:
40 Double Unders
15 Pulse Ups (ab exercise)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)


Wednesday WOD 2/28/24

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

STRENGTH
Back Squat EMOM 10×3 @ 65% of 1 RM
WOD
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

STRENGTH
Back Squat EMOM 10×3 @ 65% of 1 RM
WOD
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar

STRENGTH
Back Squat EMOM 10×3 @ 65% of 1 RM
WOD
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar