Thursday – 11/1/18

by Anni | Oct 31, 2018

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

by Anni | Oct 30, 2018

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

by Anni | Oct 29, 2018

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

by Anni | Oct 28, 2018

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

Sunday – 10/28/28

by Anni | Oct 27, 2018

Open Gym – 9am – noon