BRING A FRIEND WEEK is this week! Your friend must accompany you to the first class, but they can come to as many classes as they like for the remainder of the week.
October 1 – 7, 2018
Monday October 1, 2018
Back Squat
3 @ 9
3 @ 9 (load drop) x 2
Then,
“Cindy”
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Tuesday
10 Min DU Skillwork
then,
2RFT
500m Row or 400 Run
30 Ab mat sit ups
400m Run or 500m Row
30 Alt DB Lunges 50/35lbs
*Athletes will only use 1 DB or KB to be held at the chest or higher.
Wednesday
Bench Press
3 @ 9
AMRAP @ same weight x 2
Superset w/DB curls, 10 – 12 reps
then,
Partner WOD
10min EMOM
Min 1: Box Jumps 24/20″
Min 2: HR Push ups
Partner 1 will begin on box jumps and Partner 2 will begin on the Hand Release push ups. Each minute they’ll switch. Totals reps is the team score.
Thursday
10min HS Skillwork
then,
5RFT
:30s L-sit
6 MUs
Friday
“Fight Gone Bad”
3 rounds for max reps of:
1 minute of WBs
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
Saturday
– Synchro 60 –
60 Synchronized WBs
60 Synchronized Burpees
60 Synchronized TTB
60 Synchronized Goblet Squats 50/35lbs KB or DB
60 Synchronized Ab mat sit ups
60 Synchronized Lunges
Cash-out: 6,000lbs G2OH
Teams of 6 will be divided into 3 pairs with first pair starting at WBs, the second pair starting at Burpees, and the third pair starting at TTB. When everyone is done with their given movement, the entire team will rotate to the next movement. The second pairing will end on WBs, and the third pairing will end on Burpees. Teams will then accumulate 6,000lbs in any ground to overhead variation. Hint: 100lbs x 60 reps = 6,000lbs.
Sunday
For time:
10 Strict Pull ups
30 KB Dead lifts 70/53lbs
50 DUs
10 Kipping Pull ups
30 Russian KBS 70/53lbs
50 DUs
10 Bar MUs
30 American KBS 70/53lbs
50 DUs