Monthly Archives: September 2016

Friday – September 30, 2016

Warm-up
2 Rounds:
Run 200m
10 Toes to Ball
10 MB thrusters

WOD
#dontputyourfaceinit
AMRAP
30 Thrusters @ 95/65
15 Toes To Bar
30 Box Jumps @ 24/20
15 Sumo Deadlift High-Pull @95/65

BOOTCAMP
50-40-30-20-10
Slamball
Mountain Climbers
Run 400m


I'm sure you are wondering who is behind the "white" blob. Life lessons by this group include "don't put your face it in" and "how burnt do you want your tips"   

Thursday – September 29, 2016

AM:
5:30 - Class
6:30 - Class
8:15 - Class
9:30 - Class

PM:
3:30 - Class
4:30 - Class
5:30 & 6:30 - CLOSED Exclusive Coaching

Warm-up
Hip Series

ROMWOD : 20 Minutes

1. Rowing
3 x 500m @ 2k pace
2 x 500m @ :10 faster than 2k pace
2 x 250m + 250m @ Sprint / recover
1 x 1000 @ 5k pace
Rest = work

BOOTCAMP
"Track work"
10 x 400m, rest 1:00


Get up off that floor before Mrs. K see you rolling around in chalk 

Wednesday – September 28, 2016

Warm-up
See Whiteboard

WOD
3 Rounds:
800M Run
100-75-50 Double Unders
21-15-9 Hang Power Clean 135/95

BOOTCAMP
5-7 Rounds:
Bike 1:00
20 Wallballs
10 Burpees

Tuesday – September 27, 2016

Warm-up
Run 400m
21-15-9
PVC Thrusters
Jumping Jacks

WOD
With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

Via Comp Train

BOOTCAMP
EMOM FOR 25
5 Pull-ups
10 Push-ups
15 Squats