Monthly Archives: October 2017

11-1

-Buy in 

30-push-ups

30-pvc overhead squats
-skill/strength

10 min.Work up to a heavy cluster

*Rest 2 min.*

5 min. Emom

5-clusters
-W.O.D.(10 min. AMRAP)

10-pull-ups (Rx+ 5-muscle-ups)

8-overhead squats( 95/65) 
-cash out

3-arm bars each side

Roll/stretch

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10-31

No 5:30 p.m.or 6:30 p.m. classes

Happy Halloween 🎃 


10-31

-Buy in(2 rounds)

10-swings

20-jumpingjacks

10-air squats
-W.O.D.(Happy Halloween)

10-rounds

31-sit-ups

17-good mornings 45/35

*at some point row 666m*
-cash out 

1-1min.sprint


10/30

-Buy in(3 rounds)

20-halos (10L+10R)

10-pass throughs

5-pry squats
-Skill/strength 

8 min.- work up to a heavy strict press

*Rest 2 min.*

4 min. Emom

6-push presses with 70-75% of your heaviest lift
-W.O.D.(12 min AMRAP)

5-burpee box overs( 24/20)

10-knee to elbows

20- goblet lunges (53/35)
-cash out

200 m-farmers carry

Roll/stretch


10/30

-Buy in(3 rounds)

20-halos (10L+10R)

10-pass throughs

5-pry squats
-Skill/strength 

8 min.- work up to a heavy strict press

*Rest 2 min.*

4 min. Emom

6-push presses with 70-75% of your heaviest lift
-W.O.D.(12 min AMRAP)

5-burpee box overs( 24/20)

10-knee to elbows

20- goblet lunges (53/35)
-cash out

200 m-farmers carry

Roll/stretch


10/27

-Buy in

5-1 bear complex
-W.O.D.”Christina “

AMRAP in 20 minutes

9 Pull-ups

9 Squat Cleans (95/65 lbs)

9 Kettlebell Swings (1.5/1 pood)

9 Toes-to-Bar

9 Push Press (95/65 lbs)

9 Burpees
-cash out

Roll/stretch


10-26

-Buy in(2 rounds)

10m-bear crawl

10m-lunge

10m-inch worm
-W.O.D.(20 min Emom) 45sec. On /15 sec. Off

1st-10 kettle bell deadlifts(5L+5R)

2nd-plank

3rd-knee tucks

4th-row
-cash out

200 m-sled

Roll/stretch