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
