“The Three Wise Men” Class times 9am and 5:30pm only THE WORKOUT “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many […]
Strength/ Skill EMOM 8:00min 3 strict HSPU’s -Performance 2 wall walk- Fitness Scale movement as needed WOD Performance 2RFT 20 T2B 30 Strict Push-ups 50 DU’s (must be done in a minimum of 10) Rest 1min Fitness 2RFT 20 Knees to waist 20 HRPU’s 100 single jumps Rest 1min Cash out– 3min planks
Strength Front Squat 3-3-3-3-3 AHAP Fitness Strength Goblet Squats 15-15-15-15 Row 300m after each set WOD Performance 5RFT 200m Run 20 WB (20/14) 10 DL (225/135) Fitness 5RFT 200m Run 20 Air Squats 10 KB DL (choose weight)
Saturday hours 9-11am We will be doing a partner tire flip 200m challenge for those who show up. FREE family and friends Saturday.
Strength OHS 5-5-3-3-1-1 WOD 21-15-9 Power Snatches (95/65) Pull-ups Cashout– 1:00min max tire flips
Strength Bench 5-5-5-5-5 Go heavier than previous 8’s AHAP WOD Performance 300m row buy in, Then, 7 RFT 6 Ring Dips 15 KBS (54/35) 12 WBSU’s (20/14) Fitness 300m row, then 5 RFT 7 HRPU’s 15 KBS 12 sit-ups Cash out– group stretch
Strength Clean + Hang Clean Weightlifting Snatch Balance 3-3-2-2-2 Weighted Pull-ups 5-5-5-5 WOD Performance 4 Rounds of… 20 DL (135/95) 8 Burpee Tuck Jumps 100m MB run (20/14) Then, 30 WB (20/14) Fitness 4 Rounds of… 20 Slam Balls 8 Burpees 100m run Then, 30 Air Squats Cash out– Bicep Curls
Group Warm-up Strength (Pause) Split Jerk 3-3-2-2-1-1 Light- focusing on speed and technique WOD 9min AMRAP Ascending Ladder by 3 S2OH (135/95) Box Jumps Cashout– 52 cal row for time
Strength Back Squat 8-8-8-8-8 WOD 4RFT 25 DU’s 8 Power Cleans (155/95) 12 Ring Rows Fitness WOD 4RFT 75 Singles 10 KBS 10 Ring Rows Cash out Bent rows 5-5-5-5
We will be closed from 9-11am due to 6 of our athletes competing in the Female Royal. We will also be participating in “Halloween in the Hills” from 4-7pm to hand out goodies to the kids. https://www.facebook.com/groups/1636367856635999/permalink/1645508612388590/