Programming: Week of October 28th - November 2nd, 2019


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Programming: Week of October 28th – November 2nd, 2019

Monday, October 28th, 2019

Strength: Every 1 min for 10 mins
2 Squat Snatches, pick load
Use a challenging weight that needs work or stay lighter and work perfect pull under the bar

WOD: “Nicomanda”
Complete as many rounds as possible in 20 mins of:

Run, 400 m

7 Squat Snatches, 135/95 lbs

Max Rep Ring Dip

“Nicomanda” Intermediate
Complete as many rounds as possible in 20 mins of:

Run, 400 m

7 Squat Snatches, 115/75 lbs

Max Rep Ring Dip
If rings are to challenging, use the paralletes to get good max reps with a greater depth in your dip.

Tuesday, October 29th, 2019

Strength: Push Jerk 2-2-2-2-2
When getting heavy, adequate amount of rest is needed in between sets... please do so.

WOD: For time:

Row, 300 m

20 Push Press, 135/95 lbs

Row, 300 m

15 Push Press, 135/95 lbs

Row, 300 m

10 Push Press, 135/95 lbs

Row, 300 m

5 Push Press, 135/95 lbs
13 Minute time Cap. Don't worry you can make it!

Wednesday, October 30th, 2019

WOD: “SpookyMan”
30 rounds for time of:

5 Goblet Squats, 35/26 lbs

3 Wall Walks

1 Turkish Get-up, 35/26 lbs
Goblins, Zombie walks, tombstone rising.. oh my

Endurance For Wednesday (6:30pm Class)

15-12-9-6-3 reps, for time of:

Row Calorie

Box Jump, 24/20 in

Dumbbell Power Clean, 50/35 lbs

Run, 200 m

Row 4000 m
Teams of 4.

Alt. every 250meters.

Partners waiting to row will be completing AMRAP of:
7 Air Squats
7 Pushups
7 Sit Ups
Athletes rest at every transition.
Focus is row.

Thursday, October 31st, 2019

Strength:
Power Clean 2-2-2-2-2-2

WOD: Complete as many rounds as possible in 10 mins of:

31 Power Cleans, 135/95 lbs

20 Alternating Pistols

19 Pull-ups

Friday, November 1st, 2019

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

3 Bench Press, pick load

Plank Hold, 30 secs

WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:

Renegade Row, pick load

Run Or Row, 50 m

Lemon Squeezer
Run or Row distance breakdown;
500-450-400-350-300-250-200-150-100-50

 

Suggested Renegade row weight 35/20 but choose a weight that is challenging but does not throw off stability.

Saturday, October 26th, 2019

9am Friends & Family Class
“Tabata This!”
Tabata Row Calories

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata AbMat Sit-up


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