16
Oct

October 17-23

By: Tim Rockenbach Leave a Comment

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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 Weight)
  • WOD: Even – Plank/KBS & Odd – Hollow/Slam Balls (EMOM 20)
  • Comp WOD: Mobility – Hamstring & Glute

Wednesday October 19

 No 4pm Adult Class, Kids Only

  • Warm-Up: Spiderman/Pause Squat/Inchworm/Push Up/Dusk Walk/Upright Row
  • Skill: Clean with Burgener Warm Up
  • Strength: Hang Squat Clean EMO(2)M 20
  • WOD: Push Jerk/Ring Dip/Run (3 RFT)
  • Cool Down: 1000m Row, Recovery Pace
  • Comp WOD: MU/Weighted Pistols (AMRAP 9)

Thursday October 20

  • Warm-Up: Bear Crawl Tag
  • Strength: Press 5-3-1 (75/85/95 – Working Set Weight)
  • WOD: SDHP/Sit Up or TTB (AMRAP 7) Rest 3 Min then Bar Rows/Back Ext (AMRAP 7)
  • Comp WOD: Bench Press 5-3-1 (75/85/95 – Working Set Weight)

Friday October 21

 No 4pm Adult Class, Kids Only

  • Warm-Up: Running Drills
  • Mobility: Calf/Hamstring/Hip Openers
  • WOD: 5k Run or Row
  • WOD: HSPU/Side Squat/OH Lunge (5 RFT)
  • Comp WOD: Mobility or T-Spine/Shoulders/Hips

Friday Night Lights – Weight Lifting @ 6:30pm

  • Warm-Up: Row/Lunge/Broad Jump/Wall Walks
  • Skill: Clean & Jerk, Burgener Warm Up
  • WOD: EMO(2)M 3×5 – Behind the head Press in Split
  • WOD : EMO(2)M 3×5 – Behind the head Split Jerk
  • WOD: 6 Sets – 3 Position Clean & Jerks (High Hang/Top of Knee/Floor) 70/80/85%

Saturday October 22

  • Warm-Up: 100 DU/Lunge/Squat/Arm Circles/KBS
  • Skill: Clean/Snatch
  • WOD: “Monti” – Step Up/Cleans/Step Up/Snatches

Sunday October 23

  • Rest Day


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