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)