(910) 579-9348

01/18/21

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

SIGN UP ONLINE

Strength:
Back Squats (2 sets)
5 @ 40%
5 @ 50%
5+ @ 60%
* Work up to top weight and work back down

 

Workout:
Teams of 2
2 Rounds
100/75 Cal. Assault Bike or Rower or Run 1200 Meters
80 SA DB Snatches

Strength:
Back Squats (2 sets)
5 @ 40%
5 @ 50%
5+ @ 60%
* Work up to top weight and work back down

 

Workout:
Teams of 2
2 Rounds
100/75 Cal. Assault Bike or Rower or Run 1200 Meters
80 SA DB Snatches

Strength:
Back Squats (2 sets)
5 @ 40%
5 @ 50%
5+ @ 60%
* Work up to top weight and work back down

 

Workout:
Teams of 2
2 Rounds
100/75 Cal. Assault Bike or Rower or Run 1200 Meters
80 SA DB Snatches


01/16/21

Saturday Schedule: 7am SPIN with Ralph or 830am WOD with KJ

SIGN UP ON ZENPLANNER BEFORE YOU ARRIVE!

Partner (You Go / I Go)
Buy In: 100 Sit Ups
10-9-8-7-6-5-4-3-2-1
DB Burpee Box Step Ups
Switch After Sets (Each Person Does Each Set)
Run 400 Meters or Row 500 Meters
1-2-3-4-5-6-7-8-9-10
Goblet Squats
Run 400 Meters or Row 500 Meters
Cash Out: 100 Sit Ups

Partner (You Go / I Go)
Buy In: 100 Sit Ups
10-9-8-7-6-5-4-3-2-1
DB Burpee Box Step Ups
Switch After Sets (Each Person Does Each Set)
Run 400 Meters or Row 500 Meters
1-2-3-4-5-6-7-8-9-10
Goblet Squats
Run 400 Meters or Row 500 Meters
Cash Out: 100 Sit Ups

Partner (You Go / I Go)
Buy In: 100 Sit Ups
10-9-8-7-6-5-4-3-2-1
DB Burpee Box Step Ups
Switch After Sets (Each Person Does Each Set)
Run 400 Meters or Row 500 Meters
1-2-3-4-5-6-7-8-9-10
Goblet Squats
Run 400 Meters or Row 500 Meters
Cash Out: 100 Sit Ups


01/15/21

Sign Up for Zenplanner!

Strength:
Bench Press (2-2)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*3rd-8th sets are 3 reps
*USE A SPOTTER*
Bench Press (3-3-3-3-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*3rd-8th sets are 3 reps
*USE A SPOTTER*
Metcon (Time)
5 Rounds
200m Run
20 Med ball cleans (30/20)
10 HSPU

Strength:
Bench Press (2-2)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*3rd-8th sets are 3 reps
*USE A SPOTTER*
Bench Press (3-3-3-3-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*3rd-8th sets are 3 reps
*USE A SPOTTER*
Metcon (Time)
5 Rounds
200m Run
20 Med ball cleans (30/20)
10 HSPU

Strength:
Bench Press (2-2)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*3rd-8th sets are 3 reps
*USE A SPOTTER*
Bench Press (3-3-3-3-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*3rd-8th sets are 3 reps
*USE A SPOTTER*
Metcon (Time)
5 Rounds
200m Run
20 Med ball cleans (30/20)
10 HSPU


01/14/21

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

SIGN UP ON ZENPLANNER

Spend 15 Minutes working on form first and load second

Power Clean led by Coach

4 Rounds: FOR TIME
 (105/155)(125/185)
5 Power Cleans
10 Box Jumps
15 t2B
Rest 1 Minute
3 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B
Rest 1 Minute
2 Rounds:
5 Power Cleans
10 Box Jumps

 

15 T2B

Spend 15 Minutes working on form first and load second

Power Clean led by Coach

4 Rounds: FOR TIME
 (105/155)(125/185)
5 Power Cleans
10 Box Jumps
15 t2B
Rest 1 Minute
3 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B
Rest 1 Minute
2 Rounds:
5 Power Cleans
10 Box Jumps

 

15 T2B

Spend 15 Minutes working on form first and load second

Power Clean led by Coach

4 Rounds: FOR TIME
 (105/155)(125/185)
5 Power Cleans
10 Box Jumps
15 t2B
Rest 1 Minute
3 Rounds:
5 Power Cleans
10 Box Jumps
15 T2B
Rest 1 Minute
2 Rounds:
5 Power Cleans
10 Box Jumps

 

15 T2B


01/13/21

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

Sign up on ZENPLANNER

2 Minutes Front Plank
2 Minutes Single Dumbbell Russian Swings
2 Minutes AbMat Sit-ups
2 Minutes Single Dumbbell Push Press
2 Minute Side Plank (Each Side)
2 Minutes Single Dumbbell Snatches
2 Minute Russian Twists

*1 Minute Easy Bike or Row or Run Between Movements
*Score is total number of Reps during working (planks don’t count)

2 Minutes Front Plank
2 Minutes Single Dumbbell Russian Swings
2 Minutes AbMat Sit-ups
2 Minutes Single Dumbbell Push Press
2 Minute Side Plank (Each Side)
2 Minutes Single Dumbbell Snatches
2 Minute Russian Twists

*1 Minute Easy Bike or Row or Run Between Movements
*Score is total number of Reps during working (planks don’t count)

2 Minutes Front Plank
2 Minutes Single Dumbbell Russian Swings
2 Minutes AbMat Sit-ups
2 Minutes Single Dumbbell Push Press
2 Minute Side Plank (Each Side)
2 Minutes Single Dumbbell Snatches
2 Minute Russian Twists

*1 Minute Easy Bike or Row or Run Between Movements
*Score is total number of Reps during working (planks don’t count)


01/12/21

“Growth is actually contagious, so if you want to reach your goals, you’ve got to get around people who are going in the same direction you want to be going, and you will catch the success.” —Dr. Henry Cloud

Coach Richie working with Sidney to take her pull-ups to the next level (bring on the butterfly).

Tuesdays Schedule: 6am/8am/530pm WOD and OPEN GYM at 9am.

SIGN UP ON ZENPLANNER TO ATTEND CLASS.

Front Squat (3-3-3-3-3-3-3-3)
* New set every 90 seconds
*80%  Same weight for all sets (or heavy for the individual athlete)
Metcon (8 Rounds for time)
Every min (16mins)
Even- 200/175m Row
Odd -18 Wall Balls

Front Squat (3-3-3-3-3-3-3-3)
* New set every 90 seconds
*80%  Same weight for all sets (or heavy for the individual athlete)
Metcon (8 Rounds for time)
Every min (16mins)
Even- 200/175m Row
Odd -18 Wall Balls (20/14)

Front Squat (3-3-3-3-3-3-3-3)
* New set every 90 seconds
*80%  Same weight for all sets (or heavy for the individual athlete)
Metcon (8 Rounds for time)
Every min (16mins)
Even- 200/175m Row
Odd -18 Wall Balls (20/14)