Thursday – 11/1/18

a. 2 power snatch + 2 hang squat snatch E2M for 10 minutes

b. AMRAP in 5 minutes
– 10 slam balls
– 15 sit ups

c. AMRAP in 5 minutes
– 10 front squats (95,65)
– 10 KB/DB deadlift (2×53,35)

Wednesday – 10/31/18

Happy Halloween! Remember–prizes for costumes! Gym will close at 5pm.

a. AMRAP in 20 minutes with a partner:
– 20 toes to bar
– 20 burpees
– 100 double unders
– 20 wall balls
– 20 power cleans (95,65)

b. Plank complex x 3 sets (1 set = 30s each side and middle)

Tuesday – 10/30/18

Reminder! Tomorrow on Halloween we’ll have prizes for costumes! And we will have class only at 6am, 9am, and 4pm. Gym will close at 5pm.

WOD
a. Back squat 4×10 (light)

b. 5 rounds for time:
– 8 box jumps
– 200m run
– 8 handstand push-ups

4pm Kettlebell
Double KB day
30 secs on each 5 sets:
– Snatch
– Press
– Front squat
– Swing

Monday – 10/29/18

Schedule Note: In addition to the costume fun on Halloween (Wed 10/31), the gym will close at 5pm so that coaches can spend time with family and friends. We will have class at 6am, 9am and 4pm.

a. 2 power cleans + 2 hang squat cleans E2M for 10 minutes (light weight)

b. AMRAP in 15 minutes
– 10 DB cleans (35,25)
– 10 sit ups
– 10 pull ups
– 10 push ups
– 10 air squats

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