Blog

Saturday

Duke City Conquest Competitors  

Day one!

WOD 1

Ginger and Spice (Jen and Ivonne) – 8am

Nice Butts (Meredith and Jackie) – 8:15am

Old, Bald and JACKED (Nick and Michael) – 11am

Coach Lorenzo – 11:30

Jacquaan – 11 or 11:30

WOD 2

Ginger and Spice (Jen and Ivonne) – 12:25pm Tentatively 

Nice Butts (Meredith and Jackie) – 12:40pm

Old, Bald and JACKED (Nick and Michael) -3:20pm

Coach Lorenzo  – 3:50pm

Jacquaan  – 3:35 or 3:50pm

Come support your community!

Workout

Partner

Buy in
Sprint row 1400 M
50 Toes to bar
40 burpees
30 Sandbag cleans 100/60
40 Burpees
50 Toes to bar
Buy out
Sprint row 1400 M
*Toes to bar can only be performed while sandbag is held at chest height.


Saturday

Run 400m

21-15-9
AKS
Goblet Squat
Ring Row or Jumping Pull-ups


Run 400m


Friday

500m Run
20 DB Squat Cleans
20 Push Ups
15 DB Squat Cleans
15 Push Ups
10 DB Squat Cleans
10 Push Ups
5 DB Squat Cleans
5 Push Ups
500m Run


Friday

A) Clean + Hang Clean
4×2 @ 80%

B) 6 rounds

5 Hang clean to push jerk 135/95
15 Box jumps 24/20


Wednesday

10 Rounds
10 Calorie Erg
20 Air Squats


Thursday

A) Kneeling barbell strict press
4×6 build to heavy

B) 12 Min

10 Cal Row
15 Abmat situps
20 Bird pickers
25 Mountain Climbers


Wednesday

4 Minute Tabata
DB Front Squats
Rest 1 Minute

4 Minute Tabata
KB Sumo Deadlift High Pulls
Rest 1 Minute

4 Minute Tabata
DB Push Press


Wednesday

A)

B) “Nancy”

5 Rounds

400 M run
15 Overhead squats 95/65


Tuesday

 3 rounds
2 minutes to complete each
station
Station 1 – 25/20 Calorie Row
Station 2 – 30 Lateral Jumps over parallette
Station 3 – 30 DB Snatches


Tuesday

A) Single arm kettle bell farmer carry heavy

100m x4

B) EMOM 14 Min

1. 15 Butterfly pull ups
2. 3 Turkish get ups 24/16

*Carry is for quality, looking for upright, no lean, posture. Midline stable.


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