Wednesday, October 31st

"Happy Halloween"

WOD:

"Lynne"
5 Rounds for Reps of
AMRAP Body Weight Bench Press
AMRAP Pull-Ups
Rest as needed after each round

Scale Options
Rx= Bodweight
Gold Scale= 90% Body Weight
Silver Scale= 75% Body Weight
Bronze scale= 50% Body Weight

Monday, October 29th

WOD:

A. Dead Lift 5-5-5-3
B. Shoulder Press x4

Then (on own):

AMRAP in 8 min
10 Wall Ball
1st Gate Run

Rest exactly 4 min

AMRAP in 8 min
10 KB Swings
10 Burpees

Thursday, October 25th

MORNING CLASS:

A. HANG CLEAN HIGH PULL 3X5
B. SA DB BENT ROW 3 X 6
+
WITH A PARTNER:
2 MIN AMRAP HAND RELEASE PUSHUPS
3 MIN AMRAP KBS (OR DBS) RUSSIAN
4 MIN AMRAP BOX JUMP

AFTERNOON CLASS:

REVIEW HANG CLEAN HIGH PULL, PARTNER UP AND PERFORM 5 REPS, FEEDBACK, 5 MORE REPS.  SWITCH, THEN WRITE DOWN WHAT YOU NEED WORK ON on the blog

A. HANG CLEAN HIGH PULL 3X5
A2.  PULLUPS OR LAT PULLDOWN 3 X 8

ON YOUR OWN:
WARM UP TO HEAVY SET OF 10
THEN FOR TIME:
10 BACK SQUATS
200M SPRINT
30 BURPEES

Monday, October 22nd

HOMEWORK IS TO WATCH THE VIDEOS (BOTH)
HANG CLEAN HIGH PULL

REVIEW SQUAT THRUSTER IN DETAIL


A1. BENCH PRESS 3 X 5
A2. HIGH BOX JUMP STEP DOWN 3 X 8

B1. SQUAT THRUSTER 3 X 5
B2. SA DB BENTOVER ROW 3 X 6 HEAVIER

+
WITH A PARTNER:
2 MIN AMRAP HR PUSHUPS
3 MIN AMRAP KBS (OR DBS) RUSSIAN
4 MIN AMRAP BOX JUMP

Friday, October 19th

WOD:
A. STRAIGHT LEG DEADLIFT X 8
A2. INCLINE BENCH PRESS (DB OR BB) X 6; 4 SETS

B1. WEIGHTED WALKING LUNGES X 16
B2. PUSHUPS OR DIPS X 10; 4 SETS

+
METCON:
ALTERNATING MINUTES FOR 20MIN:
8 BB SQUAT THRUSTER
8 BURPEES

Wednesday, October 17th

WARMUP
20 X SDHP
WALL FACING SQUAT X 10
BURPEES X 10 AFAP
400M RUN

WOD
A. SDHP X 5
A2. WALLBALLS X 10; 5 SETS REST AS NEEDED B/T

B1. SHOULDER PRESS X 3
B2.  PULLUPS X 10; 5 SETS REST AS NEEDED B/T

+
(TOGETHER AT TRACK)
400 M RUN
10 KBS
20 BURPEES
30 SITUPS
40 LUNGES
400M RUN BAKWARDS

Monday, October 15th

WOD:

A. Bench 3-3-3-3-3

B1. 5 SA DB Row x4 (each arm)
B2. 15 KB Swings x4
Rest 2 min

Then (on own)

AMRAP in 4 min of
10 Push-Ups
10 Box Jumps

Rest 4 min

AMRAP in 4 min of
10 Push-Ups
10 Box Jumps

Thursday, October 11th

WOD:

For Time:
21-18-15-12-9-6-3 rep rounds of:
Dead Lift (135#/95#/65#)
Burpees

Tuesday, October 9th

WOD:

A. Bench 5-5-3-3

B. Back Squat 5-5-3-3

C. 6 SA DB Rows x4 (each arm)

Then (on own)

For Total Reps:

Tabata Push-Ups (20 sec on, 10 sec off x8)
+
Tabata Sit-Ups

Thursday, October 4th

WOD:

A. Dead Lift 5-5-5-5-5

B. Front Squat 5-5-5-5-5

C. 3 sets for max reps of:
30 seconds of pull-ups
60 seconds of rest

+

For Time:

AMRAP in 8 min:
5 Burpees
10 Squats
15 Sit-Ups

Tuesday, October 2nd

Skill: Adult-Makers

WOD:

A1. Press 5-5-5-5-5
A2. 10 KB Swings x5

B1. Bench Press 5-5-5-5-5
B2. Lat Pull Down 5-5-5-5-5

C. 5 Sets of 5 Adult-Makers

Rest 3 min between sets