Month: October 2016

There will be no 6:15pm class tomorrow! Enjoy your Halloween!

Monday, 10/31/16:

gymnastics:

alternating tabata:

pull-ups
ring dips

WOD:

10 rounds:

7 sumo deadlift high pulls (95#/65#)
7 front squats
7 push jerks (95#/65#)

Friday, 10/28/16:

conditioning:

row 2000m

WOD:

AMRAP for 8 minutes:

10 back squats (155#/105#)
10 strict pull-ups

Thursday, 10/26/16:

strength:

5×5 overhead squats

WOD:

24-18-12

deadlifts (225#/155#)
double unders x3

Wednesday, 10/25/16:

conditioning:

tabata bike for calories

WOD:
AMRAP for 5:00, 3:00, 1:00, 3:00, 5:00:
5 ring rows
7 push-ups
9 thrusters (45#/35#)
1:00 rest between rounds

Tuesday, 10/25/16:

conditioning:

2x800m run

2:00 rest

WOD:

AMRAP for 14 minutes:

30 sit-ups
20 toes to bar
10 hang power cleans (135#/95#)

Monday, 10/24/16:

gymnastics:

12 rounds:

every 30 seconds:

3 muscle-ups

WOD:

3 rounds:

500m row
12 burpees over the rower
21 box jumps (24″/20″)

Friday, 10/21/16:

midline strength:

25-20-15

GHD sit-ups

WOD:

AMRAP for 10 minutes:

2 push press (115#/85#)
2 calorie bike

*add 2 reps per movement, per round

Thursday, 10/20/16:

conditioning:

tabata:

double-unders

WOD:

8 rounds:

200m run
16 kettle bell swings (53#/35#)

Thursday, 10/20/16:

conditioning:

tabata:

double-unders

WOD:

8 rounds:

200m run
16 kettle bell swings (53#/35#)

Wednesday, 10/19/16:

conditioning:

3×30/24 calorie bike

2:00 rest

WOD:

AMRAP for 12 minutes:

15 wall balls (20#/14#)

10 toes to bar