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 […]

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 […]