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Friday July 1st WOD

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

For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row

*Time Cap=35 Minutes
*Score=Time it takes to complete the workout

For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row

*Time Cap=35 Minutes
*Score=Time it takes to complete the workout

For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row

*Time Cap=35 Minutes
*Score=Time it takes to complete the workout


Thursday WOD 6/30/22

Thats one way to keep the ball from touching the ground, Troy!

Thursday Schedule: 6am/8am WOD – ABZ/BUNZ/GUNZ 7am – Open Gym 9am – ROMWOD with Nicole 530pm

 

Work on Power Cleans as warm up.

3 ROUNDS x AMRAP in 4:

27/21 Calorie Row

21 Power Cleans

15 Burpees

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

*Score=Sum Total of Reps

Work on Power Cleans as warm up.

3 ROUNDS x AMRAP in 4:

27/21 Calorie Row

21 Power Cleans

15 Burpees

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

*Score=Sum Total of Reps

Work on Power Cleans as warm up.

3 ROUNDS x AMRAP in 4:

27/21 Calorie Row

21 Power Cleans

15 Burpees

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

*Score=Sum Total of Reps


Wednesday WOD 6/29/22

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

HAPPY BIRTHDAY DEDE

Live music at Sunset Beach Park 6-8 tonight “Chip and the Blocks”

50-40-30-20-10:

AbMat Sit-ups
Front Rack Reverse Lunges (45/35)

Directly Into..

5 Rounds:
200 Meter Runs
100 Meter Farmers Carry (50’s/35’s)

*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout

50-40-30-20-10:

AbMat Sit-ups
Front Rack Reverse Lunges (45/35)

Directly Into..

5 Rounds:
200 Meter Runs
100 Meter Farmers Carry (50’s/35’s)

*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout

50-40-30-20-10:

AbMat Sit-ups
Front Rack Reverse Lunges (45/35)

Directly Into..

5 Rounds:
200 Meter Runs
100 Meter Farmers Carry (50’s/35’s)

*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout


Tuesday WOD 6/28/22

Tuesday Schedule: 6am/8am/530pm WOD – ABZ/BUNZ/GUNZ 7am – Open Gym 9am.

Buy In: 50 Barbell Good Mornings (45/35)

50 KBS

40 Box Jumps

30 Push Ups

20 Dips

10 Man Makers (50/35) (35/20)

20 Pull Ups

30 Wallballs

40 Double Unders or 120 Singles

50 Air Squats

Cash Out 50 Barbell Bent Over Rows (45/35)

Buy In: 50 Barbell Good Mornings (45/35)

50 KBS

40 Box Jumps

30 Push Ups

20 Dips

10 Man Makers (50/35) (35/20)

20 Pull Ups

30 Wallballs

40 Double Unders or 120 Singles

50 Air Squats

Cash Out 50 Barbell Bent Over Rows (45/35)

Buy In: 50 Barbell Good Mornings (45/35)

50 KBS

40 Box Jumps

30 Push Ups

20 Dips

10 Man Makers (50/35) (35/20)

20 Pull Ups

30 Wallballs

40 Double Unders or 120 Singles

50 Air Squats

Cash Out 50 Barbell Bent Over Rows (45/35)


Monday WOD 6/27/22

DONT FORGET TO GET YOUR KIDDOS REGISTERED FOR OUR VERY POPULAR KIDS CAMP!

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

PART 1: PUSH PRESS

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2:

For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run

1 Push Press
1 Front Squat
100 Meter Run

Barbell: (95/65) (65/45)

*Score=Time it takes to complete the workout

PART 1: PUSH PRESS

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2:

For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run

1 Push Press
1 Front Squat
100 Meter Run

Barbell: (95/65) (65/45)

*Score=Time it takes to complete the workout

PART 1: PUSH PRESS

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2:

For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run

1 Push Press
1 Front Squat
100 Meter Run

Barbell: (95/65) (65/45)

*Score=Time it takes to complete the workout