Oct 7 – Oct 13, 2019

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Join us Saturday for our 7th anniversary party! We wouldn’t be here without you, and it won’t be the same if you’re not here!

Monday October 7, 2019

1A. Clean and Jerk for 5 sets of 3 between 70-80% of 1RM

1B. Pendlay Rows 5 sets of 4 heavier than last week.

Cindy

AMRAP 20
5 Pull ups
10 Push ups
15 Air Squats

Tuesday

1A. Bench Press [email protected] LD3

1B. DB Curls 3 sets of 10

AMRAP 6
10 DB Thrusters 50s/35s
10 Toes-to-bar

Rest 2 min between rounds.

9 am Sweat Class WOD

Five 4 minute rounds of

5 manmakers

10 box jumps

15 cal bike

Wednesday

1A. Front Squat 5 sets of 3 at 85% of 1RM

1B. Plate Flips 3-5 sets of 10

AMRAP 14
8 Handstand Push ups
16 Front Rack Lunges 95/65
20 Calorie Row

Thursday

Power Snatch 1RM

3 Rounds for time of:

Run 400m
21 GHD Sit ups
12 Burpees

9 am sweat class WOD

5 min AMRAP

100 m run

100m walking lunges

rest 1 minute

5 min AMRAP

8 American kettlebell swings

8 t2b or hanging knee raises

rest 1 min

5 min AMRAP

15 calorie row

6 burpees over the rower

rest 1 min

5 min amrap

Around the rig single arm OH KB carry R

15 goblet squats

Around the rig single arm OH KB carry L

 

Friday

10 Rounds for Time of:

8 Ground to overhead, 95/65
10 Bar Facing Burpees

Time Cap 15 min.

Saturday

SRCF 7th Anniversary Party

Sunday

5 Rounds with a Partner of:

Push GHD down, Drag Back 4 trips

30 Push ups

30 Body Rows

30 Squat Jumps to Bar

Partners may alternate work however they like. 1 partner rides GHD on push/drag.