Month: October 2015

Friday 10/30/2015

  ** Reminder tonight is the Halloween Throwdown/Party.  There are no evening classes.   3 RFT: – 500m Row – 12 DL 225/185 – 21 BJ Overs 20/24

Thursday 10/29/2015

  1.Strict Pull-ups – 5 sets of 5 – may add weight 2.Dips – 5 sets of 5 3.Find 3RM Bent Over Row 4.Bent Hollow Body Hold – 5 sets 60sec

Monday 10/26/2015

1. Front Squat 1RM 2. For time: One bar     – 20 Thrusters 95/65     – 20 SDHP     – 20 Jerks     – 20 OHS     – 20 Front Squats

Saturday 10/24/2015

In teams of 2:     -Run 1 mile (Run together)     -50 TTB     -2 Rope Climbs     -40 Front Squats (155/115)     -2 Rope Climbs     -30 HSPU’s     -2 Rope Climbs     -20 Muscle-ups     -2 Rope Climbs     -Run 800m

Thursday 10/22/2015

“Weightlifting Thursday” Strict Pull-ups – 5×5     -Scale to most difficult progression of Ring Rows Bent Over Row – 3×5 @ 82.5%-87.5% or increased weight from last week     -Supinated Grip Bent Hollow Body Holds – 5 sets for 60 sec

Wednesday 10/21/2015

  7 Rounds:     -10 Back Squat 225/155 (from rack)     -10 Box Jumps 24/20     -200m SPRINT     -Rest 90 sec Score: Time to complete all 7 Rounds

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