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
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
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
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
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
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
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
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
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
Warm Up
Roxanne
Strength
DB Row
5-5-5-5-5
10 banded face pulls between rounds
Metcon
21-15-9
Pistols
Pull-ups
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#)