16
Oct

October 17-23

By: Tim Rockenbach Leave a Comment

Monday October 17  No 4pm Adult Class, Kids Only Warm-Up: Banded Shoulder Activation/Squats/Lunges/Wall Walks Strength: Front Squat 5-3-1 (75/85/95 – Working Set Weight) WOD: “Fran” – Thrusters/Pull-Ups Comp WOD: 2000m Row, Increase Pace Every 500m Tuesday October 18 Warm-Up: Run or Row/DU/GM/Jump Squats Mobility: Banded Hip Openers Strength: Dead Lift 5-3-1 (75/85/95 – Working Set […]

9
Oct

October 10 – 16

By: Tim Rockenbach Leave a Comment

Monday October 10 Warm-Up: Sampson/Sumo/DU/Duck Walk/Wall Squats Strength: Front Squat 3-3-3 (70/80/90 – Working Set Weight) WOD: 21-15-9-6-3  DB – Burpee/Squat Clean/Thruster Comp WOD: DB Push Press/Farmers Carry/DU (AMRAP 9) JV Kids: Strength: Front Squat 3x   WOD: 21-15-9-6-3 Burpees and DB Thrusters Tuesday October 11 Warm-Up: Run/Row & KBS (L/M/H)/Russian Twists Strength: Plank/Hollow WOD: Rotating […]