Monthly Archives: October 2017

Wednesday 11.01.17

Warm up In 7:00 Run 800m then AMRAP Rounds of “Cindy” Skill work: Muscle ups (ring & bar) MetCon: AMRAP 25 Minutes 40 Air Squats 20 Hang Power Cleans 10 HSPU E: 55/35#; seated bb strict press F: 65/45#; 2 … Continue reading

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Tuesday 10.31.17

Warm up Ankle mobility then 21-15-9 Jumping Lunges Ring Rows Strength Squat Clean Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset then 7×1 @ 82.5-92.5% MetCon: AMRAP 15 Minutes Run 200m 15 Pull Ups (Must be … Continue reading

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Monday 10.30.17

Warm Up: Misfit Snatch Warm-Up Strength: Snatch 6×3 @ 72.5-77.5% MetCon: AMRAP 12 Minutes 5 Deadlifts 10 Bar Facing Burpees 40 Double Unders E: 135/95#; SU F: 155/115#; 2x SU P: 185/135#; DU or 3x SU C: 225/155# After party: … Continue reading

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Sunday 10.29.17

Open gym 10:00am – 12:00pm

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Saturday 10.28.17

9:15am Team WOD 2 person teams, 1 works at a time. Athlete 1 does all barbell, then athlete 2. Athlete does all pull ups, then athlete 2 (in descending rep scheme) 21 thrusters (each), 21 pull ups (each) 18 full … Continue reading

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Friday 10.27.17

Open Gym 3:30-6:30 (in addition to scheduled classes) Warm Up: Misfit Snatch Warm-Up Strength: Snatch Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset then 7×1 @ 80-90% MetCon: AMRAP 4 Minutes x 3; Rest 2:00 24 … Continue reading

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Thursday 10.26.17

Warm Up: Alternating EMOM for 10:00 1: 12 Burpees to 6″ Target 2: 12 Gymnastic Kips 10:00 Strength: Power Clean 4×1 Clean Pull 4×1 Clean Deadlift 4×1 10:00 Skill work: Rope climbs MetCon: 3 Rounds: 7 Squat Snatch 75 Double … Continue reading

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Wednesday 10.25.17

Warm Up: 3 Rounds 10 Right Arm Push Press w/ DB 100m Run 10 Left Arm Push Press w/ DB 100m Run Strength: Push Press 4×4 @ 82.5% MetCon: 3 Rounds 200m run 20 Pull Ups 100m run 15 Pull … Continue reading

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Tuesday 10.24.17

Warm Up: 2:00 of Couch Stretch on each side then 30 Empty Bar Thrusters 30 Box Jump Overs 15 Empty Bar Thrusters 15 Box Jump Overs Strength: Back Squat Speed Work 8×3 @ 60% MetCon: EMOM for 21 Minutes – … Continue reading

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Monday 10.23.17

Warm Up: 3 Rounds All w/ light weight 10 Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans 10 Split Jerks Strength: Clean and Jerk 6×3 @ 70-75% MetCon: For Time 9 Calorie Row 9 Thrusters 15/12 Calorie Row 15 … Continue reading

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