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Wednesday WOD 11/14/20

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

Sign up on Zenplanner please!

Part1:
For Time:
100 KBS
EMOM stop and do 3 Burpees
then….
200 Air Squats
EMOM stop and do 3 Burpees
then…
100 Stationary Lunges
EMOM stop and do 3 BurpeesPart 2:
For Time:
100 Ab Mat Sit Ups
1 Min Accumulation Plank Hold
100 Bicycle Crunches
1 Min Accumulation Plank Hold

Part1:
For Time:
100 KBS
EMOM stop and do 3 Burpees
then….
200 Air Squats
EMOM stop and do 3 Burpees
then…
100 Stationary Lunges
EMOM stop and do 3 BurpeesPart 2:
For Time:
100 Ab Mat Sit Ups
1 Min Accumulation Plank Hold
100 Bicycle Crunches
1 Min Accumulation Plank Hold

Part1:
For Time:
100 KBS
EMOM stop and do 3 Burpees
then….
200 Air Squats
EMOM stop and do 3 Burpees
then…
100 Stationary Lunges
EMOM stop and do 3 BurpeesPart 2:
For Time:
100 Ab Mat Sit Ups
1 Min Accumulation Plank Hold
100 Bicycle Crunches
1 Min Accumulation Plank Hold


Tuesday WOD 11/13/20

Part 1:
EMOM for 10 Minutes
3 Power Snatches
4 Power Cleans
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Step Ups
5 Hang Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Strict Presses

Part 1:
EMOM for 10 Minutes (65/95)
3 Power Snatches
4 Power Cleans
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each (65/95)
6 Front Rack Step Ups
5 Hang Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Strict Presses

Part 1:
EMOM for 10 Minutes (65/95)
3 Power Snatches
4 Power Cleans
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each (65/95)
6 Front Rack Step Ups
5 Hang Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Strict Presses


Monday WOD 10/12/20

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

Every 2 Min for 14 Minutes (7 Rounds)
10 OHS
10 Burpees
4 Rounds of:
25 Double Unders or 75 Singles
15 Wallballs
5 DB Manmakers

Every 2 Min for 14 Minutes (7 Rounds)
10 OHS (45/65) (65/95)
10 Burpees
4 Rounds of:
25 Double Unders or 75 Singles
15 Wallballs
5 DB Manmakers (35/50)

Every 2 Min for 14 Minutes (7 Rounds)
10 OHS (45/65) (65/95)
10 Burpees
4 Rounds of:
25 Double Unders or 75 Singles
15 Wallballs
5 DB Manmakers (35/50)


Saturday WOD 10/10/20

Saturday WOD 8:30am

“CLEAN CINDY UP”

1-2-3-4-5-6-7-8-9-10

The numbers indicate the number of Cleans the( – )indicates a round of Cindy. Start with 1 Clean then 1 round of Cindy, then 2 Cleans then 1 round of Cindy, then 3 Cleans then 1 Round of Cindy so on and so forth up to 10. End with 10 Cleans!

Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

 

 

 

“CLEAN CINDY UP”

1-2-3-4-5-6-7-8-9-10

The numbers indicate the number of Cleans the( – )indicates a round of Cindy. Start with 1 Clean then 1 round of Cindy, then 2 Cleans then 1 round of Cindy, then 3 Cleans then 1 Round of Cindy so on and so forth up to 10. End with 10 Cleans!

Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

 

 

“CLEAN CINDY UP”

1-2-3-4-5-6-7-8-9-10

The numbers indicate the number of Cleans the( – )indicates a round of Cindy. Start with 1 Clean then 1 round of Cindy, then 2 Cleans then 1 round of Cindy, then 3 Cleans then 1 Round of Cindy so on and so forth up to 10. End with 10 Cleans!

Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

 

 


Friday WOD 10/9/20

Friday Schedule: 6am/8am/9am WOD – Open Gym from 430 to 630pm

Sign up on Zenplanner to reserve your spot!

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)


Thursday WOD 10/8/20

Thursday Schedule: 6am/9am WOD – Open Gym 8am to 9am and 530pm to 7pm

Sign up on Zenplanner for a spot

Part 1:
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
Part 2:
10-9-8-7-6-5-4-3-2-1
Deck Squats
Burpees
Air Squats x 2

Part 1:
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
Part 2:
10-9-8-7-6-5-4-3-2-1
Deck Squats
Burpees
Air Squats x 2

Part 1:
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
Part 2:
10-9-8-7-6-5-4-3-2-1
Deck Squats
Burpees
Air Squats x 2