Thursday 11-1-2018

Warm Up

2 Rounds

10 KBs

10 Banded GMs

Strength

Strict Pull-ups 

5-5-5-5-5

Metcon

22-16-10

1 Arm DB Snatch (50#/35#)

Pull-ups 

Wednesday 10-31-2018

9am and 5:30pm Only DRESS UP! 

Warm Up

Thunder

Strength

EMOM 3

3 Front Squat

EMOM 3

3 Clean Pulls

EMOM 3

3 Squat Cleans

Metcon

“Elizabeth”

Squat Cleans (135#/95#)

Ring Dips

Tuesday 10-30-2018

Warm Up

400m Run

10 Push-ups

Strength

Bench Press

5-5-5-5-5

Metcon

5 Rounds

200m Run

15 Box Jumps

10 HSPU

Monday 10-29-2018

Warm Up

3 Rounds

5 Snatch Pull
5 Hang Snatch
5 OHS

Strength

Snatch Balance

3-3-3-3-3

Metcon

3 Rounds

Minute 1: Snatch Grip Deadlift (95#/65#)

Minute 2: Hang Snatch

Minute 3: OHS

Minute 4: KTE

Blog Week of 10-29-2018

Quote of the Week 10-29-2018

“I find that the harder I work, the more luck I seem to have.”

NEWS

BIG SPOOKY BASH WEDNESDAY!  Our WOD-O-WEEN party will be this Wednesday- we will hold a 9am and a 5:30pm only.  Please come dressed up and ready to work! There will be food and refreshments available- feel free to bring friends and family.  We get to hit a special WOD “Elizabeth” Cleans and Ring Dips.

New hoodies and T-shirts are selling out quick- make sure you reserve yours now!  I will also be taking preorders for new heavy hoodies this week. Sign ups will be on the front desk.  

COMMUNITY

Next big event after WOD-O-WEEN will be our Holiday Party!  Dipsy and I are planning it now- should be an amazing night of food and great friends.  More to come on that in the coming weeks.

I also want to congratulate Josh “Space Bar” Lynch on November 2018’s Member of the Month.  His hard work and consistency has paid off in a big way. He has become a great asset to our growing community.

PROGRAMMING

This begins our third week of Oly Training.  We will focus on speed under the bar and explosiveness.  Please have numbers ready to go for your periodization.

LET’S JUMP INTO NOVEMBER READY TO GET IT!

 

Monday

Strength

Snatch Balance

3-3-3-3-3

Metcon

3 Rounds

Minute 1: Snatch Grip Deadlift (95#/65#)

Minute 2: Hang Snatch

Minute 3: OHS

Minute 4: KTE

 

Tuesday

Strength

Bench Press

5-5-5-5-5

Metcon

5 Rounds

200m Run

15 Box Jumps

10 HSPU

 

Wednesday

Strength

EMOM 3

3 Front Squat

EMOM 3

3 Clean Pulls

EMOM 3

3 Squat Cleans

Metcon

“Elizabeth”

Squat Cleans (135#/95#)

Ring Dips

 

Thursday

Strength

Strict Pull-ups

5-5-5-5-5

Metcon

22-16-10

1 Arm DB Snatch (50#/35#)

Pull-ups

 

Friday

Strength

Split Jerk

5-5-5-5-5

Metcon

45 Cal Row

45 Wall-balls

45 DB Push Press (50#/35#)

45 Sit-ups

Break Up Reps However

 

Friday 10-26-2018

Warm Up

2 Rounds

10 Box Step Ups

5 Burpees

Strength

EMOM 5

2 Snatch Pull

EMOM 5

2 Clean Pull

Metcon

10-9-8-7-6-5-4-3-2-1

Devils Press (50#/35#)

Weighted Box Overs

Thursday 10-25-2018

Warm Up

2 Rounds

30 Doubles

10 Push-ups

Strength

DB Bench Press

5-5-5-5-5

10 Lateral Raise between rounds

Metcon

3 Rounds

Minute 1: HSPU

Minute 2: KBs

Minute 3: Doubles

Scored for Total Reps

Wednesday 10-24-2018

Warm Up

500m Row

10 PVC Squat Snatch

Strength

EMOM 5

2 OHS

EMOM 5

2 Squat Snatch

Metcon

AMRAP 14

700m Row Sprint

Then

7 Hang Snatch (75#/55#)

7 OHS

7 KTE

Tuesday 10-23-2018

Warm Up

Roxanne

Strength

DB Row

5-5-5-5-5

10 banded face pulls between rounds

Metcon

21-15-9

Pistols 

Pull-ups 

Monday 10-22-2018

Warm Up

400m Run

10 OHS

Strength

EMOM 5

2 Squat Cleans

EMOM 5

2 Split Jerk

Metcon

3 Rounds

400m Run

10 Clean and Jerk (135#/95#)