Lowcountry DXT

Ladies week 👍🏼

This week!

Next week! Friday is an previous year’s open workout so bring some suggestions this week and write one up on the board under Friday 👍🏼

Next Week!

Let’s gear up for the open and keep track of how we do!

Low Country Members,
If there is any confusion we are still open operating under our normal hours. We have welcomed a new coach to the fold to join Justin, Jason, Ryan, and Myself at the gym. I’ll see you at the gym!

1/26

7 min AMRAP for all wods.
95/65 for all barbell moves


Grace 30 clean and jerks
Gator 5 front squats, 26 ring push ups 5 rounds
DT 12 DL, 9 hang powe cleans, 6 push jerks
Isabel 30 sn**ches
Mary 5 hspu, 10 pistol squats, 15 pull ups
Jackie 1000 m row, 15 thrusters

1/25

1lap
20 Double unders
30 jumping Jack's

2 laps
30 Double unders
40 Air squats

3 Lap
40 Double unders
50 Straddle sit ups

4 Laps
50 Double unders
60 Russian Twists

1/24

3 RFT
350 M Row
100 Mountain Climber

1 round
100 Front Squats 95/55
50 Push Ups
25 Ring Rows

1/23

A. 1 rep max deadlift 35 minute cap to find

B. 5 rounds or 15 minutes whichever comes first

5 Sn**ches 115/95
10 Toes to bar
15 Burpees
20 KB Swings 35/20

1/22

A) 3 rounds

300 m row
40 mountain climbers
50 jumping jacks

B) 10 min AMRAP

5 Strict Pull Ups
4 Bench Press body weight
30 Double Unders

C) AMREP in 6 mins

Thrusters 115/95

1/19

Bent Over Rows 4 x 6

Side Step Up 3 x 8 Each with weight in opposite hand

Metcon

30 of Each for time

Clean 135/115
Push Press 135/115

1/18

Sn**ch + OH Sq 70% 3 X 1 + 2

Modified West Side Squat 3 x 8 with short pause in bottom

Metcon EMOM for 16 minutes

8 Kettlebell Thruster 55/35
12 Toes to Bar
16 Wall Ball 20/10
20 Ring Row

1/17

4 Rounds for Time

400 M Row
10 Kettlebell Swings 55/35
50 Double Unders
25 Air Squats

Deadlift 10/8/6/6/4
60%-80%

Sn**ch Press
4x10 55-60% of sn**ch

Metcon 21-15-9
Row calories
KB DL 70/55
Box jumps 30/20

1/15

Hang Clean + power clean + front squat + power jerk 5 x 1 @65%

Box back squat set to parallel 12/10/8/6/4 65% work up to 90%

Metcon 3 rounds 1 min on 20 seconds off AMREP

Bar muscle up/Pull up (with band if needed)
Step ups 35s/20s
Weighted sit up 45/25

1/12

Bench Press 10/10/8/6/4/2
65% work to 85%

Upside down kettlebell Press 4 x 8

Metcon 12 mins AMRAP

15 Hollow body rocks
10 Feet inclined push ups
15 Box jumps 30/20
10 Bicep curls 35/20
15 Dips

1/11

Sn**ch DL + Sn**ch Pull + Power Sn**ch 4 x 2 65%

Front squat 10/10/8/8/6/4 work up to 80% for last set start at 60%

Metcon 2 5 min AMREPs

Clusters 115/75
Rest 2 mins
Chin ups

1/10/18

5 rounds for time

25 Calorie Row
70 Mountain Climbers
20 Bar Thrusters
1 Lap

1/9/18

Split jerk 4 x 3 70%

Deadlift 4 x 8 70-75%

Metcon Partner 20 min amrap

10 reps for all
A push ups
A1 kettlebell swings 55/35
A2 toes to Bar

B burpees
B1 box jumps
B2 lunges 35/20

1/8/18

Techinque Work

Sn**ch+ Floating Sn**ch + OH Squat 4 x 3 65%

Power Clean + Hang Clean 4 x 2 70%

METCON For Time

4/6/8/10/8/6/4

Back Squat - Body weight
Strict Chin Ups
Row - 80/120/160/200/160/120/80

We are back on schedule this week!

We will be having make up classes held this week per the schedule below!

Monday - Friday
6am
7am
1230pm
545pm

Morning Classes will not be held tomorrow.

There will be a 1230 Class.

Thank you.

1/4/2018

Closed. Stay Safe, Stay Tuned!

Due to the countless weather reports of snow and ice, we will sadly not be holding classes tomorrow. There will be make ups and open gym later this week for those wanting to come in and get time in the gym! Stay tuned and stay safe tomorrow!

Just a reminder on class schedule...

Monday
6am
7am
1230
545

Tuesday
6am
545pm

Wednesday
6am
7am
1230
545

Thursday
6am

Friday
6am
7am
1230

1/2/18

Strict Shoulder Press
5/5/3/3/1/1 work up in weight

Back Squat
5/5/5/3/1

Metcon
Goal is 4 rounds no more than 12 minutes to complete.

16 Dumbbell Sn**ch 35/20
16 Lunge with dumbbells at shoulder 35s/20s
8 Pull Ups
80 Mountain climbers

Happy New Year Everyone!

First off class schedule for tomorrow affects only the morning class.

7am
1230
545 pm

Second the workout.... 😉😧😱

1/1/2018

"New Year's Special"

Let's hit the ground running in 2018!

365 days in a year, 365 "reps" in a WOD. Come in, kill it, go home.

METCON for time (in order)

100 M Row
55 Hand Release Push Ups
45 Wall Balls 20/10
35 Burpees
25 Toes to Bar
5 Deadlifts 225/135
100 M Row