A. 10:00 EMOM
2 Power Snatch @ 60%
B.10:00 EMOM
2 Front Squats @ same weight as “A”
C.10:00 EMOM
2 DL @ same weight as “A”
*3:00 Break b/t A, B, & C
or
Make up Day
5K Run for Time
*35:00 Time Cap
A. Back Squat 5 RM @ 30X0 15:00
B. 1 RM Press in 10:00
C. 1 RM WTD Pull-up @ 30X0 10:00
*weights recorded
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle
Active Recovery Day
3 Rounds For Quality
200 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds
or
Make up Day
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha
Come join us on Nov. 22 for a day full of fun. We will have a competition, feats of strength, some fun stuff for the kiddos, prizes, and much more. This event is to celebrate the Grand Opening of our new space and will also help to benefit the Ronald McDonald House Charities. You can learn more about this amazing organization HERE.
Re-Test Week
A. 1 RM Power Clean in 12:00
*Weight recorded
B. 4 Rounds
8 Hang Power Cleans @ 135 / 95
15 Wall Balls 20/14
*Time Cap 8:00
*Reps Recorded
Cooldown:
10 Minute walk
“Nothing is impossible, the word itself says ‘I’m possible’!” -Audrey Hepburn
| LaShea | 115 | 4:49 |
| Ruhlin | 135 | 6:02 |
| Sissy | ||
| Mel | 110 | 4:06 |
| Adrian | 150 | 5:02 |
| Sarah | 95 | 4:09 |
| Kim | 105 | 4:29 |
| Mr. T | 245 | 4:45 rx |
| Page | 215 | 4:19 rx |
| Jose | 145 | 6:04 |
| Eduard | 165 | 6:09 |
| Megan | 85 | 6:42 |
| Cody | 195 | 4:25 rx |
| Isaiah | 240 | 15:49 rx |
| Ryan | 215 | 6:00 rx |
| Kristi | 95 | 7:42 |
| Jenny | 110 | 7:10 |
| Janet | 130 | 6:02 rx |
| Ray | 195 | 4:57 |
| Mer | 115 | 5:50 |
| Nelle | 145 | 4:53 rx |
| Matty | 150 hpc | 6:40 |
| Brian | 155 | 7:22 |
| Daniel | 195 | 7:55 |
| Leah | 75 hpc | 5:30 |
| Lauren | 70 hpc | 5:06 |
| Mark | 205 | 5:17 |
| Lily | 80 | 4:59 |
| Amber | 125 | 4:35 |
| JoAnna | 125 | 6:35 rx |
| Ade | 95 + roo | 4:56 |
| Miguel | 2:45 | 3:45 rx |
| Januzs | 165 | 3:59 rx |
| Eric | 135 | 6:47 |
| Rahul | 1:65 | 6:05 |
| Chandan | 185 | 5:47 |
| Chad | 255 | 5:04 rx |
| Jillian | 135 | 5:36 rx |
| David | 165 | 6:13 |
| Karen | 45 | 8:19 |
| Christina | 145 | 5:29 rx |
| Malia | 85 | 6:25 |
| Tow Matt | 195 | 6:20 |
2 Person Teams
30-20-10
CTB Pull-ups
Thrusters @ 95/65
*Time recorded
*Each athlete completes each round then they switch until all athlete’s have completed the entire workout
example:
Athlete 1 does 30 pull-ups, then 30 Thruster, then athlete 2 does 30 pull-ups, then 30 Thruster, then
Athlete 1 does 20 pull-ups, then 20 Thruster, etc…
*Scale volume, and weight as needed
A. E303
Clean DL x2x6 @ 90-100% of max from 9/22
*accumulate 20-30 ring dips in sets of 2-3 UB during rest time
B.30-20-10
Barbell Step-ups (Total) @ 45/35
Russian Sit-ups w/ Medball 20/14
Double Unders or Singles x3
*Time recorded
Come to this next Saturday! (10/18)A. 5K Tempo Run
3 Rounds
1600 M Run @ 5K Goal Pace
appx 2:00 Rest
*:30 Ring Support Hold or Ring FLR
B. Coaches Choice Ab circuit during remaining time
A. 10:00 EMOM
1 Hip Squat Clean + 1 Front Squat @ 60-70%
B. Back Squat x4x4 @ build to a challenging weight over the course of 4 sets, use last weeks best front squat weight as a starting point
C.
5-4-3-2-1
Strict Press
WTD Pull-ups
*Heavy as possible for each set
*Rest as needed b/t exercises
