Monday, 11/7/16:
strength:
5×5 back squat
WOD:
3 rounds:
50 air squats
7 muscle-ups
10 hang power cleans (135#/95#)
Friday, 11/4/16:
olympic lifting:
8×1
hang power snatch
WOD:
AMRAP for 15 minutes:
10 burpees
20 thrusters (75#/55#)
30 deadlifts (75#/55#)
Thursday, 11/3/16:
midline strength:
6×10 GHD sit-ups
WOD:
5 rounds:
every 3 minutes:
250m row
15 calorie bike
Wednesday, 11/2/16:
strength:
EMOM for 8 minutes:
6 touch and go power cleans
WOD:
6 rounds:
20 wall balls (20#/14#)
200m run
10 hand release push-ups
Tuesday, 11/1/16:
conditioning:
3×100 double-unders
1:00 rest
WOD:
AMRAP for 4 minutes:
25 calorie row
25 burpees
25 toes to bar
rest 4 minutes
AMRAP for 4 minutes:
20 calorie row
20 burpees
20 toes to bar
rest 4 minutes
AMRAP for 4 minutes:
15 calorie row
15 burpees
15 toes to bar
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#)