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SCHEDULE UPDATE!! STARTING TODAY, 11/1, 6PM OLYMPIC LIFTING WILL BE MOVED TO 540 N.CORTEZ (DOWNTOWN CLASS IS CANCELLED)!! Wednesday Warm Up: 7 min: :30 Jump Rope 5 Inchworm with Press-up 1 length Duck Walk 1 length Walking Groiner Strength/Skill: Hang power Clean + Box Jump (3+4) x 5 WOD: 10 min AMRAP: 12 Dumbbell Snatches (50/35) 48 Double Unders  HAPPY HALLOWEEN! Tuesday Warm Up: 7 min: 2 min Row 10 Pass Throughs 10 Toe Touch Squats Strength/Skill: Snatch Grip Push Press + OHS with pause (1+3) x 5 WOD: "10/31" 3 Rounds for Time: 10 Front Squats (205/135) 31 cal Row  Monday Warm Up: 7 min: 200m Run 10 Yoga Push-ups :20 Hang 10 Banded Good Mornings Strength/Skill: DB Bench Press 6-8 reps x 4 WOD: 3 Rounds for Time: 15 CTB Pull-ups 20 Burpees 6" 15 Clean High Pulls (#95/#65)  Saturday Warm Up: Coach's Choice WOD: Partner AMRAP: 18 minutes 1 mile Run (alt every 200m) 75 Burpee Box Overs 50 Deadlifts (225/155) *Split However  Friday Warm Up: 5 min Row WOD: 100 Thrusters (95/65) * 4 Burpees every minute 6 min Abs: 2 min Tabata Hollow Hold 2 min tabata Hollow Rock 2 min Tabata Hollow Hold  Thursday Warm Up: 3 Rounds, Down and Back: Jog High Knee Butt Kicks Walking Groiner Marching Shoulder Strength/Skill" 4 Sets of 8 each leg: DB RDL WOD: 4 Rounds: 25/20 cal Row Sprint Into 400m Run -2 min Rest-  Wednesday Warm Up: 6 min AMRAP: :20 Double Under 10 Jump Squats 10 low Box Jumps :20 Dead hang Strength/Skill: 6 Sets, 1 Set every 90 seconds: 4 heavy Thrusters WOD: 12 min AMRAP: 5 Front Squats (165/105) 10 Box Jumps 25 Double Unders  Tuesday Warm Up: 400m Run Then 2 Rounds: 10 Yoga Push-ups 10 PVC Pass :30 Double Unders Strength/Skill: 5 Sets: 5 Weighted Pull-ups Into 10 Push-ups :90 Rest WOD: 21-18-15-12-9-6-3 KB Swings (53/35) *100m Run after each round  Monday Warm Up: 3 Rounds: 100m Row 10 Jump Squats 10 Leg Swings each leg 10 Walking Groiners Strength/Skill: Retest Day Build to 1 RM Back Squat Drop to 80% and perform max reps WOD: 5 min Max Burpees directly into 1500m Row  |
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