Reminder, this Saturday is our Halloween Throwdown and all of our regular scheduled classes will be cancelled. If you are available and able to help out, please let us know as we could use a few more volunteers. Also, come on out and cheer on your fellow members that will be competing.
Monday, October 24th
Strength/Skill:
4 Sets of:
5 Front Squats (pause 1 Second at the bottom @ 75%)
5 Left /5 Right Bulgarian Split Squats
– Rest 2 minutes between sets
Metcon:
Tabata Mash Up
Ski Erg/Row
Bike
Sled
Push Ups
8 Rounds for time of 20 seconds with 10 seconds rest (1 minute rest between exercises)
Tuesday, October 25th
Strength/Skill:
4 Sets of:
5 Push press (70-80%) + 7 Strict Pull Ups (pause at top and at lockout)
– Rest 2 minues between sets
Metcon:
AMRAP in 15 Minutes of:
8 Dumbbell Push Press (45/25)
8 Step ups (45/25)
4 Bar Muscle Ups
20/15Row/bike/Ski/Sled
Wednesday, October 26th
Strength/Skill:
EMOTM for 3 Minutes of:
Power Clean x 3 (40-60%)
-Rest 1 Minute
EMOTM for 3 Minutes of:
Power Cleans x 2 (60-75%)
-Rest 1 Minute
EMOTM for 7 Minutes of:
Power Clean x 1 (max out)
Metcon:
3 Rounds for time of:
400 Meter Run
16 KBS (70/53)
1Right/1Left Plank Rotations
2 Rope Climbs
Thursday, October 27th
Strength/Skill:
5 Snatch Push Press + 5 OHS x 5
Complete 1 Round every 3 min
Metcon:
10 Thrusters (95/65)
200 Meter Run
8 Thrusters (115/75)
200 Meter Run
6 Thursters (135/95)
200 Meter Run
4 Thrusters (155/105)
200 Meter Run
2 Thursters (185/125)
200 Meter Run
Friday, October 28th
Strength/Skill:
4 Sets of:
5 Deadlifts (build up to 5 @ 80%)
15 GHD Sit Ups
– Rest 2 Minutes between sets
Metcon:
Partner wod
Team Chipper (25 minute cap)
20 Man Makers 45/25
200 Doubleunders
50 Calories row/bike
40 Toes to Bar
50 Deadlift (185/125)
50 Ring Push Ups
60 Wall Balls
1 partner works while 1 rests
Saturday, October 29th
Regular classes are cancelled as we are hosting our Halloween Throwdown competition, come on in to cheer on your fellow athletes!
Sunday, October 30th
0900 – Free-For-All Community WOD
1000 – Monster Mash/Open Gym