WOD October 10th
Strength: 8,8,5,5,3,3 Bench Press
WOD:
7 Rounds for time:
4 Deadlift 225/155#
12 HR Push Ups
16 Air Squats
CORE: 3×20 Knees to Elbows
WOD October 9th
Strength: 3×3 Back Squat
WOD:
Row 500m
40 KB Snatch 53/35#
10 Thrusters 95/65#
30 GHD Sit Ups
10 Thrusters
20 Ball Slams 20/15#
10 Thrusters
CORE: Tabata Box Touches
WOD October 8th
Strength: 5,5,5,3,3,3 Snatch
WOD:
10 Min AMRAP:
10 KB Swings 53/35#
10 Box Jumps 24/18
10 Half Moons
10 Hand Release Push Ups
CORE: 40 GHD sit ups or 60 Sit Ups
WOD October 7th
Strength: 5 Minutes to get max Weight Chin Up
WOD:
5 Rounds for time
5 Curtis P’s ( Dumbbell Hang Squat Clean, Lunge forward Right leg, Lunge forward Left Leg, Push Press) 45/25#
10 Pull Ups
CORE: 20 Turkish Get Ups 35/15#
WOD October 6th
Strength: 5×5 Thrusters
WOD:
Start: 500 Meter Row
3 Rounds of
5 DB Manmakers 45/25/15
30 Air Squats
End: 400 Meter Run
Core: 20 Bar Roll Outs
WOD October 5th
If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You do not need to sign up for a one-on-one intro. You will be instructed on how to perform everything in that days workout scaled to your ability.
So just sign up and come on in!
Strength: 5×5 Front Squat
WOD:
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Core: 12 Turkish Get ups
WOD Oct 4th
Strength: 3×5 Deadlift
WOD:
Bad Snake
3 rounds
Jump rope singles 100-100-100x
Knees to elbows 21-15-12x
Push-ups 50-35-20x
L pull-ups 15-12-9x
CORE: 50 Half Moons
WOD October 3rd
Strength: 3×5 Bench Press
WOD:
21-15-9 Reps:
135# Squat Clean
Tire Flips
CORE: 40 Russian Twists/ 40 Hollow Rock
October 2 WOD
Technical: Handstand push-ups
Wod
“Nancy”
Five rounds for time of:
Run 400 meters
15 overhead squats 95lbs
core:
tabata box touches
October 1 Wod
Good Luck Forrest!!!
Strength: Back Squat 5-5-5-5-5
wod
3 rounds of the following:
10 kettlebell SDHP 53/35
10 Dumbbell push press 45/25
10 box jumps
Tire flip 50 meters
3 rounds of the following:
10 kb swings
10 dumbbell thrusters
10 pull-ups
core: 100 sit ups for time