9
Oct

October 10 – 16

By: Tim Rockenbach Leave a Comment

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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 – Row/KBS/Sit Up or TTB (EMOM 30)
  • Comp WOD: B/O Row/Ring Dips/Pistols (5 RFT)

Wednesday October 12

  • Warm-Up: Skaters/Monsters/Sumo Walk & Burgener WU
  • Strength: 3 Power Cleans (70/80 1RM)
  • WOD: Slam Balls/Box Jumps (AMRAP 7)
  • Comp WOD: Bulgarian Squat/1 Leg RDL

JV Kids:

  • Strength: Squat Clean 1x  
  • WOD: 12 Wall Balls/12 Box Jumps (AMRAP 7)

Thursday October 13

  • Warm-Up: Burpees/GM/Lunges/Presses/Ring Dips
  • Strength: Dead Lift 3-3-3 (70/80/90 – Working Set Weight)
  • WOD: Weight Lunge/Strict HSPU or Seated Press
  • Comp WOD: GHR/Glute Bridges

Friday October 14

 No 4pm Adult Class, Kids Only

  • Warm-Up: DU Practice/Banded Shoulder Activation/Wall Walks or Bear Crawl
  • Strength: Press 3-3-3 (70/80/90 – Working Set Weight)
  • WOD: DU or JR/Push Press/Push Jerk/Push Up/SDHP (AMRAP 15)
  • Comp WOD: Bench Press 5-5-5 (70/80/90 – Working Set Weight)

Friday Night Lights – Weight Lifting @ 6:30pm

  • Warm-Up: Row/Shoulder Mob/Duck Walk/Spidermans/Inch Worm
  • Skill: Snatch, Burgener Warm Up
  • WOD: Foot Work Drills
  • WOD: Snatch Balance
  • WOD: Hang Squat Snatch

Saturday October 15

  • Warm-Up: Row/Windshield Wipers/Push Ups/Squats
  • WOD: Max Cal Row
  • WOD: HSPU/Back Squat/Burpees
  • Comp WOD: Air Squats/Plank/Hollow

Sunday October 16

  • Rest Day

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