WOD

Monday


Monday Strength Front Squat Tempo (41x1) 4x5 Conditioning Hooper 6 Rounds for Time 5 Toes to Bar 10 Clean and Jerks 135/95 15 Wall-Balls 20/14 Core Suitcase Carry 4x300’ each side Leg Raises 4x15

Sunday


Endurance Forest Teams of 2 1 mile run 800m run 600m run 400m run 200m run After each run 30 Air Squats 2x150’ farmers carry 70/53 2x150’ Sled Drag 135/95 *partners run together 9:30 Strength DB Hammer Curl to Press 3x10-12 Conditioning Bubba 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Cleans 135/95 *200m run after each set

Saturday


Due to the July 5th Fireworks at Silvershell Beach, Beach bootcamp will be cancelled tomorrow. We will be running an 8:00-10:00 am open box in its place at the gym

Friday


Normal Hours Join us at 6:30 pm for Roulette.  An unknown partner WOD that will scorch off some Holiday cheer or all day for our regular WOD Strength Bent Over Barbell Row 4x8 Conditioning Burger Burn 2 Rounds for Time 400m Run 20 Box Jump Overs 24/20 200m Run 10 Power Snatch 135/95 200m Run 20 SA DB Lunges 50/35 200m Run 10 Strict Handstand Push-ups Core Strict Sit-ups 4x15 Leg Raises 4x15 Plank 4x:45

4th of July


We will be closed in observance of the 4th of July.  Normal hours will resume Friday July 5th.  There will be no beach bootcamp Saturday am.

Wednesday


Wednesday Strength Romanian Deadlift 5x6 Conditioning Hot as Balls Amrap 12 5 Chest to Bar Pull-ups 10 Wallballs 20/14 100m Run Accessory Lateral Box Crossover Step Up 3x16 Pallof Press 3x10e side

Tuesday


Tuesday Back Squat 4x6 Tempo 31x1 Conditioning Tabasco EMOM 12 Min 1: Max Thrusters 75/55 Min 2: Max Russian Kettlebell Swings 70/53 Min 3: Max Burpee Over Bar Min 4: Rest Accessory Barbell Curls 4x8-10 SA DB OH Press 4x8

Monday


Strength Bench Press Build to a Heavy: 4x4 Conditioning Fish Tacos 4 Rounds 200m Run 8 Squat Cleans 135/95 -Cash Out- 150 Double unders Core 4x75’ X-Carry each side 4x :30 weighted plank

Sunday


Sunday Endurance Kramer 10 Rounds for Time 20 Alternating Box Step-ups 24/20 15/12 Calorie Row 10 Russian Kettlebell Swings 53/3 15/12 Calorie Bike 9:30 Strength KB/DB Seal Row Conditioning Salty Sam 5 Rounds for Time 20/16 Calorie Row 10 Goblet Box Step Ups 53/35 20” 10 Kettlebell Swings 53/35

Friday


Friday Strength Front Rack Forward Lunges 4x6e Leg Conditioning Dr Pepper 10,8,6,4,2 Chest to Bar Pull-ups -then- 2,4,6,8,10 Pull-ups *After each round 20 Double-unders 10 Wallballs 20/14 Core 3x20 Leg Raises 3x20 glute bridges 3x:45-1:00 plank

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