Monthly Archives: October 2016

Monday – October 31, 2016

** we WILL have ALL classes today

Warm-up
21-15-9
Slam balls
Run 200m

Weightlifting
EMOM 10
2 Hang Snatch (from P2)

WOD
3 Rounds for Time:
Run 400m
12 Burpees
21 Box Jumps @24/20

BOOTCAMP
3x10 KB Press each side
3x10 KB Bent Over Row

3 Rounds:
Run 800m
12 Plate G2OH
21 Jumping Lunges

Saturday – October 28 2016

8:30 Competition Class
5-4-3-2-1
Clean
Burpee Ring MU

Then..

Run 200m
1 Rd. Barbara
Run 400m
2 Rds. Mary
Run 800m
3 Rds Cindy
Run 1600m

9:30 Class
"SPOOKY DOOKY"
Partner Wod
AMRAP 31
Run 200m
31 OH Lunges
31 Sit-ups + MB Toss
31 Burpees Over MB
31 Toes to MB

Friday – October 28, 2016

Warm-up
2-3 Rounds:
Run 200m
10 Banded Good Mornings
10 Burpees

Conditioning
AMRAP 20
Run 400m
9 Toes to Bar
6 Pull-up
3 C2B Pull-up
1 Bar Mu

Strength
EMOM x12 (4 SETS)
Min 1: 3 Strict Press
Min 2: 20 Banded Pull apart
Min 3: Max Push-ups

BOOTCAMP
21-15-9
KB Swing
1 Min Plank

40-30-20
Jumping Squats
Sit-up

20-15-5
Assault Bike Calories
Run 200m

Thursday – October 27, 2016

AM: Open from 5:30-10:30

PM: Open from 3:30-6:00

Warm-up: 1 mile Run

ROMWOD : 20 Minutes

Pick 2

-E3MOM x 5 sets (15 minutes)
Run 400m

-E3MOM x 5 sets (15 minutes)
Row 500m

-E3MOM x 5 sets (15 minutes)
Bike 2:00 for max Calories

The goal is to hit the same time/cal for each set!

BOOTCAMP
(same as above today)


Shenanigans!