Announcement: Halloween schedule
5pm and 6pm are canceled.
Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups
Strength and Skill: front Squat 3-3-3-3
WOD
200 m run
10 burpees
200 m run
8 burpees
200 m run
6 burpees
200 m run
4 burpees
200 m run
2 burpees
Cool Down: stretch
Warm up: 5 minute foam roller, 3 min jump rope, 3 min Row
Strength and Skill: press 3-3-3-3
WOD
400 m run
40 push press 95/65
40 box jumps
400 m run
For time.
Cool Down: stretch
Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks
Strength eand Skill: back squat 3-3-3-3
WOD
3 min of thrusters 135/95
3 min rest
3 min of thrusters 115/75
3 min rest
3 min of thrusters 95/65
Warm up: 5 minute foam roller,
200 m run, 100ft lunges, 2 rounds
Strength and Skill: deadlift 3-3-3-3
WOD
10 pull ups
20 push ups
30 squats
5 rounds for time
Cool Down: stretch
Warm up: 5 minute foam roller 3 rounds of Cindy
WOD: 21 jumping lunges
21 jumping Squats
21 burpees
3 rounds 4 time
Strength: floor press 10-10-10-10
Bent over Row 10-10-10-10
Cool Down: stretch
Warm up: 5 minute foam roller, 10 Turkish get ups, 2 min wall sits(sit on the wall with your legs at 90deg
Strength and Skill: Press 5-5-5-5-5
WOD
“Annie”
50-40-30-20-10
Double unders
Sit ups
Cool Down: stretch
Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts
WOD
400 m Sprint
Rest 2 min
4 rounds for time
(Start them on a continuos clock and record their total time)
Strength and Skill: Dead lift 5-5-5-5-5
Cool Down: stretch