Week of 10/22/2018 - 10/28/2018

Programming for Week of 10/22/2018 - 10/28/2018

Announcements

Halloween Party at the gym THIS Saturday 10/27/2018

Saturday Community Class is a Halloween Themed Pumpkin WOD. Costumes Encouraged!

Private Fb Event: CLICK HERE


MONDAY
3x10 Good Mornings w Barbell
+
10min Emom
3 Unbroken DL
6 HSPU > Scale to 10-13 TOUGH Seated DB Press
+
10min Emom
Min 1: 15/13 Cal Row
Min 2: 15 KBS (53/35)

Cool Down
Seated Middle Straddle Stretch 3min
2min Seal Stretch


TUESDAY
New? 10min Kipping Tech

Have a Kip? 30 Negative Pullups *
*3sec down at least. Can be wtd
+
30min Amrap with a Partner
20 TGU (53/35)
800m of Running (split in 200's)
40 C2b Pullups

One Partner Working. Split Work Evenly.

Cool Down
2min of Banded OH Stretch
4x10 Side Laying DB External Rotation


WEDNESDAY
6 sets from Rack
1 Front Squat +1 Push Press+ 1 Thrusters
R2:30min
+
"Karen"
150 Wall Balls for time (20/14)

11min Cap

Cool Down
2-3min Per Side: Couch or Pigeon Stretch


THURSDAY
2 RFT w/ a Partner
100m Row
10 Burpees
100m Run
200m Row
20 Burpees
200m Run
300m Row
30 Burpees
300m Run
400m Row
40 Burpees
400m Run

35min Cap

Cool Down
3min per Side Calf Mash


FRIDAY
As a Class
BulletProof Shoulder
https://www.youtube.com/watch?v=ACAz6HFj1xE
+
3 RFT
10 MU > Bar MU > Burp C2b/Pu/JPU
10 Power Snatches (155/105)
10 Box Jumps (30/24)


SATURDAY
Community Pumpkin Costume WOD!

Still a 10am group workout! Costumes are encouraged but optionals and be ready to lift and throw pumpkins!

Halloween Party at the Gym TONIGHT at 8:30pm!


SUNDAY BARBELL
Barbell Cancelled THIS SUNDAY ONLY due to plumbing issues.