30
Oct

October 31 – November 6

By: Tim Rockenbach Leave a Comment

Monday October 31  Warm-Up: Row/SDHP/Sit Up/Push Up/Inch Worm & Burgener Mobility: Front Rack/T-Spine/Hips WOD: (F) 7 RFT (P) 10RFT – Power Clean/Hollow Rock/Iso Ab to Plank Comp WOD: Time Priority “Diane” Deadlifts & HSPU JV Kids: WOD: 10RFT – Power Clean/Hollow Rock/Iso Ab to Plank Tuesday November 1 Warm-Up: Double Under Practice/Air Squat/Skaters/Side Squat/DB Push Press Strength: Front Squat 5-5-5+ @ 65/75/85% WSW + […]

23
Oct

October 24-29

By: Tim Rockenbach Leave a Comment

Monday October 24  No 4pm Adult Class, Kids Only Warm-Up: Banded Shoulder Activation/Wall Walks/Lat Pull Down/DU Strength: Strict Pull Ups & Bent Over Rows WOD: J.T. – HSPU/Ring Dips/Push Ups Comp WOD: Split Jerks Tuesday October 25 Warm-Up: Squats/Jumping Squats/Lunges/Jumping Lunges Mobility: Wrist/Front Rack/Hips Strength: Front Squat 5-5-5 (40/50/60 – Working Set Weight) WOD: Box […]