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
