(910) 579-9348

Saturday WOD 4/10/21

JOIN US FOR A WOD at 830am. SPIN at 7am if FULL.

Partner WOD:

10 Rounds of 10 Reps Each to equal = 100 Reps Each

Wallballs

KBS

Burpees

While partner is working on reps other partner is in a HOLD position

Squat Hold for Wallballs

Overhead Plate Hold for KBS

Plank Hold for Burpees

HAPPY SATURDAY


Friday WOD 4/9/21

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

Strength: Look back to 3/23
Work on building load in the OHS (just see where you can go)
Workout:
Teams of 2 (1:1)
10 Rounds (each)
12/10 Cal. Row
10 Jumping Split Lunges (5 each leg)
8 Toes to Bar

Strength: Look back to 3/23
Work on building load in the OHS (just see where you can go)
Workout:
Teams of 2 (1:1)
10 Rounds (each)
12/10 Cal. Row
10 Jumping Split Lunges (5 each leg)
8 Toes to Bar

Strength: Look back to 3/23
Work on building load in the OHS (just see where you can go)
Workout:
Teams of 2 (1:1)
10 Rounds (each)
12/10 Cal. Row
10 Jumping Split Lunges (5 each leg)
8 Toes to Bar


Thursday WOD 4/8/21

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

Strength:
5 sets
New sets every 90 sec
8 Deadlifts (build Up to 75% before starting)
Workout:
Every min (10 mins)
10 Bar Facing Burpees
Tabata: 8 rounds of 20 sec on/10 sec off
Hollow Holds
Supermans
(switch back and forth)

Strength:
5 sets
New sets every 90 sec
8 Deadlifts (build Up to 75% before starting)
Workout:
Every min (10 mins)
10 Bar Facing Burpees
Tabata: 8 rounds of 20 sec on/10 sec off
Hollow Holds
Supermans
(switch back and forth)

Strength:
5 sets
New sets every 90 sec
8 Deadlifts (build Up to 75% before starting)
Workout:
Every min (10 mins)
10 Bar Facing Burpees
Tabata: 8 rounds of 20 sec on/10 sec off
Hollow Holds
Supermans
(switch back and forth)


Wednesday 4/7/21

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

SIGN UP ON ZENPLANNER

Partner WOD AMRAP in 30 Min.
Partition Reps
30/22 Cal. Row
30 GHD’s or 50 Abmat Sit Ups
30 Box Jumps
30/22 Cal. Row
30 Toes to Bar
30 DB Thrusters (50s/35s)
30/22 Cal. Row
30 Box Jump Overs (24/20)
30 GHD’s or 50 Abmat Sit Ups

Partner WOD AMRAP in 30 Min.
Partition Reps
30/22 Cal. Row
30 GHD’s or 50 Abmat Sit Ups
30 Box Jumps
30/22 Cal. Row
30 Toes to Bar
30 DB Thrusters (50s/35s)
30/22 Cal. Row
30 Box Jump Overs (24/20)
30 GHD’s or 50 Abmat Sit Ups

Partner WOD AMRAP in 30 Min.
Partition Reps
30/22 Cal. Row
30 GHD’s or 50 Abmat Sit Ups
30 Box Jumps
30/22 Cal. Row
30 Toes to Bar
30 DB Thrusters (50s/35s)
30/22 Cal. Row
30 Box Jump Overs (24/20)
30 GHD’s or 50 Abmat Sit Ups


Tuesday WOD 4/6/21

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

Strength: Look back to 3/19
(look at SP Loads from last Monday and adjust up from there)
Shoulder Press
5 @ 80%
3 @ 90%
1 @ 100%+ (try to go a couple pounds heavier than 3/19)
Workout:
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
5 – 10 Yard Shuttle Runs (0 to 10 back to 0 to 20 back to 0 to 30..)

Strength: Look back to 3/19
(look at SP Loads from last Monday and adjust up from there)
Shoulder Press
5 @ 80%
3 @ 90%
1 @ 100%+ (try to go a couple pounds heavier than 3/19)
Workout:
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
5 – 10 Yard Shuttle Runs (0 to 10 back to 0 to 20 back to 0 to 30..)

Strength: Look back to 3/19
(look at SP Loads from last Monday and adjust up from there)
Shoulder Press
5 @ 80%
3 @ 90%
1 @ 100%+ (try to go a couple pounds heavier than 3/19)
Workout:
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
5 – 10 Yard Shuttle Runs (0 to 10 back to 0 to 20 back to 0 to 30..)


Monday WOD 4/5/21

6am Crew

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

Sign up online please!

Strength:
5×10 Back Squat @60%
Workout
3 Rounds for Time
30/24 Calorie Assault Bike or Row
20 Burpee Box Jump Overs (24/20)
10 Med ball Cleans (20/14)

Strength:
5×10 Back Squat @60%
Workout
3 Rounds for Time
30/24 Calorie Assault Bike or Row
20 Burpee Box Jump Overs (24/20)
10 Med ball Cleans (20/14)

Strength:
5×10 Back Squat @60%
Workout
3 Rounds for Time
30/24 Calorie Assault Bike or Row
20 Burpee Box Jump Overs (24/20)
10 Med ball Cleans (20/14)