Tag Archives: Palmetto

WOD Wednesday August 24rd

Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 2 Rounds: 30 sec handstand hold, 8 Glute ham sit ups, 8 Back extensions Strict Press: 5, 5, 5 @ 75% of your max 2. Max set of Push Press with same weightContinue reading “WOD Wednesday August 24rd”

WOD Tuesday August 23rd

Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 30 Jumping Jacks, 30 Kettlebell Figure 8’s For Time: 1 Mile Run 50 Burpees 50 Kettlebell Swings 800 Meter Run 50 Pull ups 50 Double Unders 400 Meter Run

WOD Monday August 22nd

Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Click for more info! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 1, 1, 1, 1, 1 @ 95% of your max 2. Back Squat:Continue reading “WOD Monday August 22nd”

Weightlifting August 22nd, 24th, 27th

Monday: Snatch Doubles: Work to max, then back off x 3 @ 85% of today 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 2 @ 85% 4. 45 degree overhead press: 3 x 12 Wednesday:  Clean Doubles: Work to max, then back off x 3 @Continue reading “Weightlifting August 22nd, 24th, 27th”

WOD Friday August 19th

Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 1, 1, 1, 1, 1 @ 95% of your max 2. For Time: 30 Wallballs 30 Double Unders 30 EmptyContinue reading “WOD Friday August 19th”

WOD Wednesday August 17th

Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 2 Rounds: 100 Meter Run, 20 Mountain Climbers, 10 Sit ups 20 Rounds For Time: 1 Muscle up 2 Clean and Jerks 3 Toes to Bar 4 Burpees over bar *Clean up your chalk mess.Continue reading “WOD Wednesday August 17th”

WOD Tuesday August 16th

Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Find Max: Power Snatch 3. As many Rounds as possible in 8 minutes: 8 Jumping Lunges 8Continue reading “WOD Tuesday August 16th”

Weightlifting August 15th, 17th, 20th

Monday: Snatch Doubles: @ 2 kg under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday:  Clean Doubles: @ 2 kg under last weeks top complexContinue reading “Weightlifting August 15th, 17th, 20th”

WOD Monday August 15th

Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 2, 2, 2 @ 90% your max 2. Back Squat: 2, 2, 2 @ 90% your max 3. For Time:Continue reading “WOD Monday August 15th”