Programming: Week of October 7th - 12th, 2019


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Programming: Week of October 7th – 12th, 2019

Monday, October 7th, 2019

Strength: Dumbbell Bulgarian Split Squat 5-5-5-5-5-5-5

WOD: 7 Min AMRAP of

3 Strict Handstand Push-ups

10 Front Rack Lunges, 95/65 lbs

Run, 100 m

Tuesday, October 8th, 2019

Strength: Every 1 min for 12 mins, alternating between:

Run Sprint, 100 m

Plank Hold, 30-sec

5 Weighted Jumps, 25/10 lbs

WOD: For 3 cycles:

AMRAP in 3 mins of:

3 Dumbbell Devil Press, 50/35 lbs

10 Air Squats

30 Unbroken Double Unders

 

Rest 1 min between each cycle.

For each cycle restart the AMRAP.                  

Wednesday, October 9th, 2019

Strength: Bench Press 10-10-10-10-10

WOD: 9-min AMRAP

12 Push Press, 75/55 lbs

9 Hand Release Push-ups

3 Strict Pull-ups

Endurance For Wednesday (6:30pm Class)
Farmer's Carry W/ Plate (Pinch Grip) 400 m
Every time you drop your plates you will run back to the start/gym and back to your plates. Pick up where you left off.  Focus here is no walking when returning to the start.

As many reps as possible in 12 mins of:

3 Handstand Push-ups

3 Hang Power Cleans, 95/65 lbs

3 Row Calories

3 Burpees
Continue adding 3 reps each round to each movement until time expires.

Thursday, October 10th, 2019

Strength:
EMOM #1
Every 2 mins for 12 mins do:

15/12 Row Calories

12 Overhead Squats, 95/65 lbs

EMOM #2
Every 2 mins for 12 mins do:

12 Lateral Burpee Over Bars

8/6 Bike Calories

WOD: Every 2 mins for 12 mins do:

8/6 Ring Dips

10 Toes-to-bars

Friday, September 20th, 2019

Strength: Hang Power Snatch 3-3-3-3-3-3

WOD: 5 rounds for time of:

10 Dumbbell Hang Power Snatches

30 Double Unders

Saturday, Septembers 21st, 2019

9am Friends & Family Class
2 rounds for time of:

13 Hand Release Push-ups

13 AbMat Sit-ups

13 Box Jumps, 24/20 in

13 Kettlebell Swings, 53/35 lbs

13 Dumbbell Push Press, 50/35 lbs

13 Walking Lunges

13 Mountain Climbers

13 Knees-to-elbows

13 Pull-ups

13 Parallel Bar Dips

13 Air Squats

13 Back Extensions

13 Burpees


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