UPDATE: COVID -19 Precautions

By order of the Ft. Hood Commanding General: All fitness classes are temporarily cancelled. 

Remember- consistency is key. Work out on your own however you can. If you've joined us on SugarWOD (email us for details!), workouts will still be made available, to include those that can be done at home.

Stay fit, Centurions! We'll be back before you know it.

WOD: Thrusday, 12 March

STRENGTH

Strict press

5x5@80%

METCON

For time

100 double unders

20 GHD sit ups

20 box jump overs 30/24

25 T2B

20 Box jump overs 30/24

20 GHD sit ups

100 double unders

WOD: Tuesday, 10 March

STRENGTH

Work to a heavy

2-rep Pause bench press

METCON

10 rounds

6/5 C2B pull-ups

12/10 Hand release push-ups

WOD: Monday, 9 March

STRENGTH

Back squat

5x5 @80%

METCON

4 rounds

20 KB swings 53/35

50 Air squats

50 ft walking lunge with KB

WOD: Thursday, 5 March

STRENGTH

Bench press

5x3 @ 80%

METCON

10 min AMRAP

2 C2B

2 HSPU

2 Pistols

4 C2B

4 HSPU

4 Pistols

6 C2B

6 HSPU

6 Pistols

Add 2 reps each rounds

Target: 12-14 rounds

WOD: Wednesday, 4 March

STRENGTH

Deadlift:

5x5 @80%

METCON

For time:

50 wall balls 20/14

40/30 cal row

30 Alt KB snatches 70/50

20 box jump overs 30/24

15 bar muscle ups

WOD: Tuesday, 3 March

STRENGTH
EMOM for 9 min

1 Squat Snatch @ 75%

METCON

Every 6 minutes for 24 minutes:

100 Double Unders

10 Squat Snatches (115/75)

50 Double Unders

5 Squat Snatches (165/115)

WOD: Monday, 2 March

STRENGTH

Front Squat:

3x3 @80%

METCON

For Time:

5 Squat Cleans (185/125)

75 Toes to Bar

Every time you break complete 5 squat cleans.

WOD: Friday, 28 February

STRENGTH

Hang Squat Snatch

Find a 3 Rep Max

*Do not drop the bar

METCON

E4MOM x16 (Every 4 minutes for 16 minutes):

15 GHD Sit-Ups

9 Squat Snatches (135/95)

6 Bar Muscle Ups

WOD: Thursday, 27 February

TIME TRIAL

500-meter row

METCON

21-15-9:

Wall Balls (20/14)

Burpees

WOD: Wednesday, 26 February

STRENGTH

15 min to work to a smooth single

1-Power clean +1-Hang Power clean

METCON

3 rounds

8 HSPU

8 power cleans 185/115

80 double unders

8 power cleans 185/115

8 HSPU

Rest 2 min between rounds

*Target time is 5 min per round; scale to achieve time domain

WOD: Tuesday, 25 February

STRENGTH

Push press

7x2@80%

* If you don’t have a 1RM work to a heavy double

METCON

20 min AMRAP:

400 meter run

50 FT walking lunges

25 shoulder to overhead 95/65

* Scale to complete 6 rounds 

WOD: Monday, 24 February

Welcome back, Centurions!

STRENGTH

Front Squat:

5x5@80%

* If you don’t have a 1RM work to a heavy set of 5 reps

METCON

21-15-9:

Deadlifts (225/155)

Chest-to-Bar Pull-ups 

WOD: Saturday, 22 February

Teams of 2!

For Time:

3k Row (cumulative w/partner in plank)

Then…

50 Synchronized Burpee Box Step-Ups (24"/20")

50 Cumulative Wall Balls (20/14)

50 Synchronized Walking Lunges

WOD: Friday, 21 February

STRENGTH (Dynamic effort. Be explosive)

Deadlift

8x2 @ 80%

Scale: For those without a 1RM for calculation, work up to a moderate 2 rep.

METCON 

AMRAP 5 min

50 Double Unders

10 Thrusters (95/65)

5 min rest

AMRAP 5 min

35 Double Unders

7 Thrusters  (135/105)

WOD: Thursday, 20 February

"Barbra"

5 Rounds

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

*3 min rest between rounds

WOD: Wednesday, 19 February

TECHNIQUE

Power Clean and Jerk

5x3 @80%

*If you don’t have a 1RM for calculation, work to a heavy triple.

** Drop and reset. No cycling!

***Is this too many asterisks?

METCON

For Time:

25 Power Clean and Jerk 135/95

50 Bar Facing Burpees

WOD: Tuesday, 18 February

Welcome back, Centurions!

STRENGTH

Back Squat 5x3 @ 80%

METCON

21-15-12-9:

200m Run

Toes to Bar

Rest 3 min...

21-15-12-9:

200m Run

Handstand Push-Ups

Sunday, 16 February

Closed/Rest Day

Let's be honest. You probably need one after this week. Rest days are essential for athlete development, as it's during rest (particularly sleep) that the body reconstructs and improves!

WOD: Saturday, 15 February

"Nancy"

5 Rounds for Time:

400m Run

15 Overhead Squats (95/65)

WOD: Thursday, 13 February

Strength

1 RM bench press

Then...

Met-con!

2 sets of...

3 Rounds:

15 Deadlifts (185/125)

15 Bar Facing Burpees

5 minute rest between sets.

WOD: Wednesday, 12 February

Strength:

15 min to work to a heavy clean and jerk 

Met-con: 

For time 

200 Double Unders 

30 GHD sit ups 

20 Kettlebell Snatches (70/53)

30 GHD sit ups

20 Power Cleans (155/105)

30 GHD sit ups 

**NOTE: The gym is closed on Friday, Sunday, and Monday. We will have only the 10:30 class on Saturday. There will be no 0700 Class.

WOD: Tuesday, 11 February

For time!

27-21-15-9 of:

Front Squats (95/65)

50 Foot Handstand Walk

5 min rest, then...

21-15-9 of:

Front Squats (135/95)

50 Foot Handstand Walk

WOD: Monday, 10 February

Monday

2 Sets of the Following:

3 Rounds of:

50 walking lunges

5 C2B + 5 T2B

And...

3 Rounds of:

30/24 cal row

10 HSPU

Then a 5 minute rest between sets.

3 - 5 FEB Workout

Monday
Warm up
400 meter run
Then
Barbell warm up
Met-Con
21 bar facing burpees
21 Power clean and jerk 115/75
15 bar facing burpees
15 Power clean and jerk 115/75
9 bar facing burpees
9 Power clean and jerk 115/75
rest 5 min
15 bar facing burpees
15 Power clean and jerk 135/95
12 bar facing burpees
12 Power clean and jerk 135/95
9 bar facing burppes
9 Power clean and jerk 135/95
rest 5 min
12 bar facing burpees
12 Power clean and jerk 155/105
9 bar facing burpees
9 Power clean and jerk 155/105
6 bar facing burpees
6 Power clean and jerk 155/105

Tuesday
Warm up
Barbell warm up
Then
Clean and jerk breakdown
Strength
In 15 min find a heavy
2 squat clean and 1 Jerk
Met-con (35min cap)
5 sets
400 meter run
25 wall balls
400 meter run
25 T2B
** rest 4 min b/t sets

Wednesday
Warm up
5 rounds
10 Box step ups
10 PVC Pass throughs
10 PVC OHS
Met-con
4 sets
21 Box jump overs 24/20
15 Overhead squats 135/95
3 bar muscle ups
15 Overhead squats 135/95
21 box jump overs
**rest 5 min B/T sets

27 JAN-2FEB Workout

Monday

Warm up

Run 200

Row 200

10 KB taters

Get Strong

Front squat

Every 3 min for 12 min

3-2-1 @ 80% of 1RM

Re-rack after every set

Met-con

AMRAP 3 min x 3rounds

Climb the ladder

3 chest to bar

5 hang squat clean 185/135

6/5, 9/5, 12, 5

Start over each round

** only add reps to the pull ups

Tuesday

Warm up

4 rounds

10 good mornings

10 ab mat sit ups

200 meter run

Get strong

Bench press

Every 3 min for 12 min

10 UB reps

Increase through out

Met-con

Every 5 min for 15 min

Row 500 meters

12 Odd objects clean or power clean 135/95

Wednesday

Warm up

10 shuttle sprints (inside the gym)

10 box step ups

10 shuttle sprints

10 box jumps step down

then

Barbell warm up

5 good mornings

5 back squat

5 push press

5 deadlifts

5 front squats

Get powerful

Every 2 min for 14 min

3 touch and go squat cleans @ 75%

Met-con

14 min cap (score is total reps)

50 bar facing burpees

then

10 down to 1

Box jump overs 24/20

Hang squat snatch 115/75lb

Thursday 

Warm up

800 meter run

then 

Barbell warm up

5 of each

good mornings/back squat/press/deadlift/front squat

Get strong

Deadlift

3 heavy reps every 2 min for 6 min

2 heavy reps every 30 sec for 4 min

1 heavy rep every min for 3 min

Met-con

3 rounds  (20 min cap)

150 double unders

50 ft walking KB lunges 50/35

20 Alt s-arm KB thruster 50/35

rest 2 min between rounds

Friday

Warm up

400 meter run

20 air squats

200 meter run

10 air squats

then

barbell warm up

Strength

20 back squats at 60% of 1RM

Met-con

AMRAP 12 min

10 power cleans @ 185/135

15 HSPU

Saturday

Daves WOD

21-25 JAN Workouts

Tuesday January 21 Warm Up 2 Rounds Row 400m 15 Russian Swings :20 HS Hold Get Strong Min Deadlift @80% 2 Rep every :30 for 10 Minutes AMRAP 20 10 Burpee + clean and jerk 95/65 15/12 Calorie Row 20 Pull Ups Coaches’ note: complete one burpee then complete one clean and jerk. That is one rep.

Wednesday January 22 Warm Up 3 Rounds Run 200m 10 Squat Clean Thrusters 45/35 Get Powerful Power Clean + Front Squat + Jerk AMRAP 4min x 3 Rest 2:00 Max Reps at 70%/75%/80% For Time 40 Burpees 50 Wallballs 20/14lbs 60 Power Snatch 75/55lbs 15 Min Cap

Thursday January 23 Warm Up 3 rounds 10 push ups 10 back squats 45/35 20 double unders Get Strong Min Back Squat in 12:00 build to heavy single Get Fit Min AMRAP 10 5 Muscle Ups 10 Front Squats 115/75 30 Double Unders

Friday January 24 Warm Ups 3 Rounds 10 Burpees 20 Lunge Steps w/ twist 20 kip swings Get Strong Barbell Front Rack Lunges 4 Rounds 1:00 on 3:00 off Max WL Steps, increasing weight each set Get Fit AMRAP 4min x 4 Rest 2:00 20 S-KB Box Step Ups 50/35 30 KB Snatch 50/35 Max Rep Toe 2 bar in remaining time

Saturday January 25 Jorge 30 GHD sit ups 15 squat clean 155/115 24 GHD sit ups 12 squat cleans 155/115 18 GHD sit ups 9 squat cleans 155/115 12 GHD sit ups 6 squat clean 155/115 6 GHD sit ups 3 squat cleans 155/115

Afternoon Classes Starting Again

ATTENTION: Afternoon Classes are Starting Again 

Starting Today 14 JAN

Mon-Fri at 1730! Join Us.

Mon/Wed Will be taught by our New coach Mike Singer

All Other Days will be JC

13- 18 JAN Workouts

Monday January 13

Warm Up

25 Wallballs

25 Cal Row

25 V-Ups

Squat Clean

Build across (start light )

1 Rep every :30 for 5 Min

1 Rep every :60 for 7 Min

Met-con

3 Rounds

400m Run

25 Thrusters 95/65

25 Toes to Bar

15 Min Cap

Tuesday January 14

Warm Up

4 Rounds

200 meter run

12 KB swings

Back Squat

For Time

20 Reps at 60% 1RM

15 Reps at 70% 1RM

10 Reps at 80% 1RM

Rack and Unrack anytime

12 Min Cap

Met-con

AMRAP 10 Min

20 HSPU

20 OHS 115/75

20 Box Jump Overs 24/20"

Wednesday January 15

Warm Up

2 Rounds

20 KB Snatch

200m Run

50' HS walk or bear crawl

Push Press

10 Min to Build to Heavy Double

Rest 3 Min

Then 1 Rep (at 2RM weight) every :60 for 10 Min

Met-con                                                                                                                    

Every 4 Min for 16 Min

15 Deadlift 275/185

15/12 Calorie Row

15  Burpees Over bar

Thursday January 16

Warm Up Min 0-8

2 Rounds

200 meter run

5 Power Snatch 45/35

5 OHS

5 Hang Squat Snatch

EMOM for 15 Minutes

1 Squat Snatch + 1 Hang Squat Snatch

Build across sets

Met-con

Every 3 Min for 15 Min

200m Run

7 T&G Squat Snatch*

*Weight can change as needed to complete UB

Friday January 17

Warm Up

AMRAP 8

10 Goblet Squats

15 Calorie Row

30 Double Unders

Front Squat

6 Rounds

3 Front Squat at 80% 1RM

6 Strict Toes to Bar

Met-con

For Time

800 meter run

30 GHD Sit Ups

20 Back Squat 225/155 or 70% of 1RM

30 GHD Sit Ups

800 meter run

14 Min Cap

Saturday

Bradshaw

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders

6- 11 JAN Work Outs

 Monday January 6

Warm Up
3 Rounds
200m Run
10 goblet squats 53/35
5 Box Jumps (increase height each round)

Back Squat
Every 3 Min for 15 Min
Perform 5 Heavy Reps

AMRAP 15
10 Power Clean & Jerk 205/145
10 Bar Muscle Ups
Run 200m
8/8/200, 6/6/200, 4/4/200, 2/2/200, Max Bar Muscle Ups in remaining time

Tuesday January 7

Warm Up
AMRAP 7
200 meter Row
30 Russian KB Swings
30 Alternating Box Step Ups

Deadlift
10 Min to Build to Heavy T&G Triple
then in 10 Min complete 3x3 at 90% of Triple

Met-con
3 Rounds
1:00 Max Rep KB Snatch 53/35
1:00 Max Rep Burpees to 6" Target
1:00 Max Rep HSPU
1:00 Rest

Wednesday January 8

Warm Up
20 Air Squats
50' bear crawl
20 OHS PVC pipe
20 Push Ups

In 15 Min Complete:
8 Squat Snatch

6 Squat Snatch

4 Squat Snatch
Then in remaining time build to 1RM

Met-con
10 Rounds
15 Wallballs 20/14 10'
25' HS Walk or 50’ bear crawl
15 Min Cap

Thursday January 10

Warm Up
3 min double under practice or max doubles
30 Cossack Squats
10-20 Strict Pull Ups or ring rows

Front Squat
Every 4 Min Complete a set:
15-12-9-6-3
As heavy as possible without fail

AMRAP 8 Minutes
40 Air squats
30 Power Snatch 95/65
20 pull ups

Friday 10 January

Warm up

3 rounds

10 barbell strict press

10 good mornings

10 burpees

Push press

4x7

Met-con

7 rounds

2 push press 135/95

4 OHS 135/95

6 OH lunges 135/95

Saturday January 11

Whitten (with partner or by yourself)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball