23
Oct

October 24-29

By: Tim Rockenbach Leave a Comment

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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 Jump/Wall Ball/Burpee (AMRAP 15)
  • Comp WOD: Turkish Get Ups 3-3-3-3-3

Wednesday October 26

  • Warm-Up: Burpees/RDL/DU
  • Strength: Dead Lift 5-5-5 (40/50/60 – Working Set Weight)
  • WOD: Side Hurdles/Power Cleans (3 RFT)
  • Comp WOD: 25′ OH Walking Lunge/Plank/Hollow (3 Sets)

JV Kids:

  • Strength: Dead Lift 3x  
  • WOD: 25 Skaters/10 Front Squats (3 RFT)

Thursday October 27

  • Warm-Up: Banded Shoulder Activation/Push Press
  • Strength: Press 5-5-5 (40/50/60 – Working Set Weight)
  • WOD: Cal Row/Jump Rope or DU/HS Hold/Run/Sit Up/Push Press EMO(3)M 24
  • Comp WOD: Bench Press 5-3-1 (75/85/95 – Working Set Weight)

Friday October 28

  • Warm-Up: DU/Banded Shoulder Activation
  • Strength: Snatch EMO(2) 20m
  • WOD: Cash In/Out Run – Up & Down the Ladder by 2’s (Sit Ups/Squats)
  • Comp WOD: Bench Press 5-5-5 (40/50/60 – Working Set Weight)

JV Kids:

  • Strength: Snatch Practice  
  • WOD: Cash In/Out Run – Up the Ladder by 2’s (Sit Ups/Squats)

Friday Night Lights – Weight Lifting @ 6:30pm

  • Warm-Up: Row/Banded Shoulder/Duck Walk/Spidermans/Inch Worm/OHS
  • Skill: Snatch, Burgener Warm Up
  • WOD: EMO(2)M 3×5 – Sots Press
  • WOD: EMO(2)M 3×5 – Heaving Balance
  • WOD: 6 Sets – 3 Position Snatch (High Hang/Top of Knee/Floor) 70/80/85%

 


Saturday October 29

  • Warm-Up: Dodge Ball
  • Skill: Clean/Snatch
  • WOD: “DVB”  Run carrying Wall Ball/Wall Balls/Rope Pulls or Climbs

Sunday October 30

  • Rest Day

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