Tuesday 10-18-16
Warmup
400 m run
3 rounds
10 hang cleans 45/35
10 push-press 45/35
10 thrusters 45/35
WOD
Push-press
3-3-3-3-3-3-3
Monday 10-17-16
Warmup
500 m row
3 rounds
10 jumping jacks
10 box step ups 24/20
10 push-ups
WOD
For time:
10 box jumps 30/24
10 muscle-ups
20 kettlebell snatches, 35/25
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
…
Saturday 10-15-16
Closed for the festivus games, please come out and support our athletes that are competing.
Wednesday 10-12-16
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
WOD
4 rounds
-400 m run
-10 bench press 155/105
-400 m run
-10 pullups
Friday 10-14-16
WOD
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 KB OHS 35/25
2 min rest
WOD
Hang clean
1-1-1-1-1-1-1
rounds for time of:
Run 800 meters
205-lb. bench presses, 10 reps
45-lb. weighted pull-ups, 10 reps
Thursday 10-13-16
Warmup
500 m row
3 rounds
10 Deadlift 45/35
10 hang cleans 45/35
10 push-press 45/35
WOD
3 rounds
50 foot walking lunges with 45/35 overhead
20 burpees
***we will be closed Saturday October 15th for the festivus games, please come out and support our atheletes if you can**
Tuesday 10-11-16
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
4 rounds
10 deadlifts 205/145
10 snatches 75/55
10 HSPU
10 snatches 75/55
Monday 10-10-16
Warmup
400 m run
3 rounds
10 Deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
WOD
Front squats
3-3-2-2-2-1-1-1-1-1
Sunday 10-9-16
Open gym
2:00-3:00
Saturday 10-8-16
Warmup
“Roxanne”
Jumping jacks
Burpees
WOD
In teams of two
4 rounds for time of:
Run 800 meters with partner
20 synchronized push-ups
10 synchronized pull-ups