ANNOUNCMENTS
1) Saturday 9am Pumpkin Partner Workout
We will provide pumpkins, you provide yourself to do a workout with pumpkin weights.
No costumes needed or anything like that.
Just a group of adults, working out with pumpkins.
The blog picture is when we required costumes many moons ago. Yes that is me in a dress and the tiny fellow is Buster.
MONDAY
A) 2 RFT in 10min (0-10min)
500/450m Row or 32/26 Cal Echo
50 KBS
R2min (10-12min)
B) 10min to Complete (12-22min)
100 Toes to Bar
4 Burpees on Each Min
*do not start or finish w/ Burpees
R2min (22-24min)
C) 11min of Tabata Abs (24-35min)
Russian Twists (8 Rounds = 4min)
Flutter Kicks (4 Rounds = 2min)
Sit Ups (4 Rounds = 2min)
50 Reverse Situps (time remaining)
TUESDAY
A) 4 Rounds
30seconds/side Cross Over Box Step Ups
15 Supinated Inverted Row
+
B) E3MOM x 10 Sets
7/leg Bulgarian Split Sq
10 Pull Up
WEDNESDAY
A) Amrap 13min
12 Seated Skull Crushers
12/10 Cal Echjo
12 Alt Pause Mtn Climbers
12/10 Cal Echo
R2min
B) Amrap 13min
15 TGU Situps Right
200m Run
15 TGU Situps Left
20 Box Jumps
R2min
C) Emom x 14min
Min 1: 12/10 Cal Row
Min 2: 8-10 Rower Pikes > Knee Tucks
THURSDAY
A) 12 Rounds with a Partner*
12 UB Hang Power Snatch (115/85)
12 Toes to Bar
16/12 Cal Echo Bike
Split evenly
FRIDAY
A) 16min AMRAP
20 Elephant Walks
10 Prisoner to Superman
5 Nordic Curls
+
B) E3MOM x 10 Sets
10 Deadlift
10 Bench Press
SATURDAY
8am STRENGTH
A) 5x10 Alternating Forward Lunge
+
B) 10 Sets
There and Back Agility Ladder
Right into....
14 Rebounding wtd Vertical Jumps
9am CONDITIONING
9am Pumpkin Partner Workout
We will provide pumpkins, you provide yourself to do a workout with pumpkin weights.
No costumes needed or anything like that. Just a group of adults, working out with pumpkins.
SUNDAY SPECIALTY CLASS
This Sunday Oct 27th: Agility Conditioning w/ Zach
Upcoming Sunday Specialty Class Schedule
Nov 3rd: Arms with Stefan
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