WOD November 9th
Strength: 5×5 Front Squat
WOD:
Max rounds in 10 minutes
6x Squat clean (135#)
12x Pull-ups
24x Double unders
CORE: Max Sit ups in 3 minutes
WOD Nov 8th
STRENGTH: 5X5 DEADLIFT
WOD:
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Spencer Hendel 9:54, Austin Malleolo 11:46.
Post time to comments.
CORE: ATHLETES CHOICE
WOD November 7th
CONGRATS to Jake and Winter who last night got MARRIED! What an amazing night and we are all so happy for the amazing couple.
Strength: 5×5 Shoulder Press
WOD:
5 Rounds for Time
15 Deadlifts 185/135
15 Toes to Bar
Core: 50 Floor Sweepers
WOD NOVEMBER 6TH
STRENGTH: 5 MIN TO FIND MAX WEIGHT PULL UP
WOD:
“GRACE”
30 REPS 135/95 # CLEAN & JERK FOR TIME
CORE: MAX PLANK TIME
Next Weeks Schedule
As many of you guys know Winter and I are getting married on Sunday!!! Next weeks schedule is going to be a little different than normal due to the wedding and honeymoon. Sorry for the inconvenience. The schedule will return to normal after next week. Again sorry for the inconvenience and thanks for your understanding.
Thanks Jake and Staff
STRENGTH: 5,5,3,3,1 BACK SQUAT
WOD:
2 Rounds for Time
200m Run
40 Sit Ups
200m Run
30 Push ups
200m Run
20 Pull Ups/Ring Rows
200m Run
10 Ring Dips/Box Dips
CORE: 40 Half Moons
WOD NOVEMBER 4th
STRENGTH: 5,5,3,3,1 BENCH PRESS
WOD:
Ron Burgundy is the balls
5 rounds
Rest 2 minutes between rounds
1 minute max reps Front squat (135#/95#)
1 minute max reps Box jumps
CORE: TABATA SIT UPS/RUSSIAN TWISTS (20SEC SITUP REST, 10SEC, 20SEC RUSSIAN TWIST FOR 8 ROUNDS)
WOD Nov. 3rd
TECHNICAL: PULL UP PRACTICE
WOD:
Third Alarm
3 rounds
Start WOD with 750m row
10x Burpees
20x Ball slams (20#)
10x KB swings (72#/53#)
20x Toes to bar
30x Thrusters (45#/35#)
40x Mountain climbers
50x Squats
Schedule Change Starting Friday
Everyone has been doing amazing in the gym. I appreciate your eagerness to learn and respect you have shown for all the trainers. Thank you everybody! Now to the schedule changes. We will be running classes on the half hour starting Friday as a trial run. It makes more sense to run the classes on the half hour in the evening due to normal work schedules. We will see how this goes and stick with it if its working for the majority of you. Make sure you really check the times you have signed up for so there is now confusion as to when to show up for class.
Thanks, you guys kick ass
Jake
WOD NOV. 2ND
STRENGTH/TECHNICAL: 10MIN PRACTICE SNATCH OR 5,5,3,3,1 SNATCH
WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
CORE: 50 RUSSIAN TWISTS/ 50 SIT UPS
WOD Nov. 1st
STRENGTH:5X5 PUSH JERK
WOD:
5 ROUNDS
6 TIRE FLIPS
20 WALL BALLS
50M FARMERS WALK 53/35#
CORE: 3:30 MINUTE TOTAL PLANK