Warm Up
25 Back Ext
25 D U
25 Box Jumps
2 RDS
WOD
Max Rep HC 4 min
1 min rest
Max Rep Dip 4 min
1 min rest
Max Rep Pull Up 2 min
1 min rest
3 RDS
August 24th
Warm Up
15 Du
15 Jumping Squats
25 BE
2 Rds
WOD
21-15-9-5
Shoulder Press, Push Press, Thrusters
In between sets, Row 300, 400, 500, 600
15 Du
15 Jumping Squats
25 BE
2 Rds
WOD
21-15-9-5
Shoulder Press, Push Press, Thrusters
In between sets, Row 300, 400, 500, 600
August 22nd
HEADING TO THE BEACH FOR SOME FUN IN THE SUN!
Tires, holes, burpees and sprints, OH MY!
Great Job Mark & Dave for winning!
P.S Please return the party pants from saturday night..... they need their rest.
Tires, holes, burpees and sprints, OH MY!
Great Job Mark & Dave for winning!
P.S Please return the party pants from saturday night..... they need their rest.
August 21st
Warm Up
400m Run Backwards
200m Side Shuffle then switch sides
200m Side Shuffle back
WOD
AMRAP for 30Min
1 Rope Climb
3 Snatches
6 KB High Pulls
9 Heavy KB Swings
400m Run Backwards
200m Side Shuffle then switch sides
200m Side Shuffle back
WOD
AMRAP for 30Min
1 Rope Climb
3 Snatches
6 KB High Pulls
9 Heavy KB Swings
August 18th
WOD
800m Row
20 Hollow Rocks
20 "O's"
600m Row
20 GHD wallballs
20 K2E
400m Row
20 GHD BE with weight
20 Ab Mat SU
200m Row
L Sit 1 min hold
20 Pris Crunch
800m Row
800m Row
20 Hollow Rocks
20 "O's"
600m Row
20 GHD wallballs
20 K2E
400m Row
20 GHD BE with weight
20 Ab Mat SU
200m Row
L Sit 1 min hold
20 Pris Crunch
800m Row
August 17th
Warm Up
400 Farmers carry
800 m Run
WOD
7 for 7
7 DL we are going HEAVY today!
7 Handstand Push ups
7 RDS
400 Farmers carry
800 m Run
WOD
7 for 7
7 DL we are going HEAVY today!
7 Handstand Push ups
7 RDS
August 14th
Warm Up
15 Jumping Jacks
15 Seal Jacks
15 Box Jumps
2RDS
WOD
400 m Run
30 Ring Dips
400 m Run
30 GHD Back Ext
400 m Run
60 Ab Mat Sit Ups
800 m Run
15 Jumping Jacks
15 Seal Jacks
15 Box Jumps
2RDS
WOD
400 m Run
30 Ring Dips
400 m Run
30 GHD Back Ext
400 m Run
60 Ab Mat Sit Ups
800 m Run
August 13th
WARM UP
200 m Row
25 Double Unders
2 RDS
WOD
6 Tabata Intervals of 95# Deadlifts
5 RDS of Cindy
6 Tabata Intervals of 95# HPC's
5 RDS of Cindy
6 Intervals of Front Squats
5 RDS of Cindy
6 Tabata Intervals of 95# push press
200 m Row
25 Double Unders
2 RDS
WOD
6 Tabata Intervals of 95# Deadlifts
5 RDS of Cindy
6 Tabata Intervals of 95# HPC's
5 RDS of Cindy
6 Intervals of Front Squats
5 RDS of Cindy
6 Tabata Intervals of 95# push press
August 12th
Warm Up
1 Mile Run or 1000M Row
50 Med Ball Cleans
WOD
Just one of the ladies named...
"KAREN"
150 Wall Balls
This is for time... So use the warm up to get good and loose... And blow thru these wall balls...
1 Mile Run or 1000M Row
50 Med Ball Cleans
WOD
Just one of the ladies named...
"KAREN"
150 Wall Balls
This is for time... So use the warm up to get good and loose... And blow thru these wall balls...
August 11th
Warm Up
3 Rounds
10 SDLHP
10 Overhead Squats
10 Deadlift
10 Back Extensions
10 Ab Mat Situps
Use the PVC for the lifts and really concentrate on technique....
WOD
3 Rounds
500M Row
21 Burpees
400M Run
Enjoy this lite cardio day....
3,2,1, GO!!!!
3 Rounds
10 SDLHP
10 Overhead Squats
10 Deadlift
10 Back Extensions
10 Ab Mat Situps
Use the PVC for the lifts and really concentrate on technique....
WOD
3 Rounds
500M Row
21 Burpees
400M Run
Enjoy this lite cardio day....
3,2,1, GO!!!!
August 10th
Warm Up
5 min. Squat fundamentals
800M Run
WOD
6 Rounds
Thrusters 95lb/65lb
Pull Ups
30 sec of Thrusters then a 15 sec break...
30 sec of Pull Ups then a 15 sec break.....
So on and so forth until you've completed 6 rounds.
Fran is only 90 Reps lets see if you can exceed 90 reps...
Work as hard as you can for 30 seconds then you get a break.
3,2,1 GO!!!!
5 min. Squat fundamentals
800M Run
WOD
6 Rounds
Thrusters 95lb/65lb
Pull Ups
30 sec of Thrusters then a 15 sec break...
30 sec of Pull Ups then a 15 sec break.....
So on and so forth until you've completed 6 rounds.
Fran is only 90 Reps lets see if you can exceed 90 reps...
Work as hard as you can for 30 seconds then you get a break.
3,2,1 GO!!!!
August 8th
Warm Up
1 Mile Run
WOD
This will be a light teamed event.... You've all worked so hard this week you deserve a break...
400M Ueven Carry 25lb Plate/54lb KB 15lb/ Plate 54lb KB
800M Partner Carry
1 Mile Run
WOD
This will be a light teamed event.... You've all worked so hard this week you deserve a break...
400M Ueven Carry 25lb Plate/54lb KB 15lb/ Plate 54lb KB
800M Partner Carry
August 7th
Warm Up
Samson Stretch
800M Run
25 GHD Sit Ups
25 Back Extensions
WOD
April's Goodbye "Filthy Fifty"
50 Calories on Rower
50 Pull Ups
50 Air Squats
50 SDLHP
50 Burpees
50 Double Unders
50 Thrusters
50 K2E
50 Wall Balls
50 Box Jumps
Come Get You Some!!!!!
Samson Stretch
800M Run
25 GHD Sit Ups
25 Back Extensions
WOD
April's Goodbye "Filthy Fifty"
50 Calories on Rower
50 Pull Ups
50 Air Squats
50 SDLHP
50 Burpees
50 Double Unders
50 Thrusters
50 K2E
50 Wall Balls
50 Box Jumps
Come Get You Some!!!!!
August 6th
Warm Up
25 GHD Sit Ups
25 Back Extensions
500M Row
15 PVC Overhead Squats
WOD
4 Rounds
25 Ring Push Ups
3 Rope Climbs
25 K2E
25 Air Squat Jumps
400M Run
25 GHD Sit Ups
25 Back Extensions
500M Row
15 PVC Overhead Squats
WOD
4 Rounds
25 Ring Push Ups
3 Rope Climbs
25 K2E
25 Air Squat Jumps
400M Run
August 5th
Warm Up
600M Row
20 x Push Ups
20 x GHD Sit Ups
20 x Back Extensions
WOD
21,15,9,4
Front Squat
Burpees
Shoulder Press
Ring Dips
3,2,1 GO!!!!
600M Row
20 x Push Ups
20 x GHD Sit Ups
20 x Back Extensions
WOD
21,15,9,4
Front Squat
Burpees
Shoulder Press
Ring Dips
3,2,1 GO!!!!
August 4th
Warm Up
Samson Stretch
10 x Turkish GetUps 8kg/16kg
25 x Back Extensions
25 x GHD SitUps
WOD
5 Rounds
20 x Mountain Climbers (2ct)
400 M Run
20 x Wall Balls
REMEMBER WE WILL BE HOSTING THE GULFPORT POLICE DEPARTMENTS SWAT, SNIPER, AND NEGOTIATORS PT COMPETITION TODAY STARTING AT 3:30!!! WODS WILL BE RUN AT THEIR REGULAR TIMES SO COME ON OUT AND ENJOY.... ALSO WE WILL BE GRILLING FOR EVERYBODY AFTER THE PT COMPETITION AND WODS ARE COMPLETE...
3,2,1 GO......
Samson Stretch
10 x Turkish GetUps 8kg/16kg
25 x Back Extensions
25 x GHD SitUps
WOD
5 Rounds
20 x Mountain Climbers (2ct)
400 M Run
20 x Wall Balls
REMEMBER WE WILL BE HOSTING THE GULFPORT POLICE DEPARTMENTS SWAT, SNIPER, AND NEGOTIATORS PT COMPETITION TODAY STARTING AT 3:30!!! WODS WILL BE RUN AT THEIR REGULAR TIMES SO COME ON OUT AND ENJOY.... ALSO WE WILL BE GRILLING FOR EVERYBODY AFTER THE PT COMPETITION AND WODS ARE COMPLETE...
3,2,1 GO......
August 3rd
Warm Up
CF Warm Up
WOD
"LINDA" 10-9-8-7-6-5-4-3-2-1
Bench Press BW
Dead lift 1 1/2 times BW
hpc 3/4 of BW
Great Times Today guys! (and girls)
CF Warm Up
WOD
"LINDA" 10-9-8-7-6-5-4-3-2-1
Bench Press BW
Dead lift 1 1/2 times BW
hpc 3/4 of BW
Great Times Today guys! (and girls)
August 2nd
REST DAY!
But if you feel like playing around, we will be open around one!
There will be some chicken and shrimp on the barbi!
But if you feel like playing around, we will be open around one!
There will be some chicken and shrimp on the barbi!
Subscribe to:
Comments (Atom)