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Tuesday, October 16, 2018
181016: “Bear Complex” 6×1 Bear complex building to heavy. NOTE: Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press –then– “Happy Feet” AMRAP 7: 10 Front...
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Wednesday, October 17, 2018
181017: “Dead Meat” For Time: 1 Mile Run 100 Double Unders 30 Deadlifts (185/135) 800 Meter Run 50 Double Unders 20 Deadlifts (185/135) 400 Meter Run 25 Double Unders 10 Deadlifts (185/135)
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Thursday, October 18, 2018
181018: “Even Stevens” Alternating On the Minute x 16 (8 Rounds): Even: 16 Russian Kb Swings + 8 Push-ups Odd: Max Calorie Row — 630 Yoga with Bee
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Friday, October 19, 2018
181019: Box Squat 7×2. Every :90. Ascending. –then– “Hot Rod” For Time: 24-20-16-12: Calorie Bike Alternating Dumbbell Snatches (50/35) Calorie Bike Dumbbell Overhead Alternating Lunges (50/35)* *Half...
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Saturday, October 20, 2018
181020: “Bone Saw” AMRAP 5: 15-12-9 Power Snatches (75/55) Pull-ups rest 5 minutes AMRAP 5: 15-12-9 Overhead Squat (75/55) Toes to Bar rest 5 minutes AMRAP 5: 15-12-9 Thrusters (75/55) Lateral Burpees...
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Sunday, October 21, 2018
181021: “30-30-30” In 25 minutes, complete 10 Rounds of: 30 second Bike for calories 30 Double Unders 30 Kettlebell Swings (70/53#) –then– Max Calories on bike for remainder of 25 minutes NOTE:...
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Monday, October 22, 2018
181022: Bench Press Tempo Bench Press (31X1). 5×3. Every 2:00. Ascending. –then- “Ryu and Ken” 3 Rounds: 400 Meter Run 15 Pushups 30 Dumbbell Snatches (50/35) 15 Chest to Bar Pull-ups
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Tuesday, October 23, 2018
181023: “Last Legs” Teams of 3, For Max Reps: 0:00 – 5:00 – Front Squats 5:00 – 10:00 – Row for Calories 10:00 – 13:00 – Rest 13:00 – 18:00 – Back Squats 18:00 – 23:00 – Bike for Calories Squat Loads...
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Wednesday, October 24, 2018
181024: Deadlift Deficit Deadlift 7×1. Build to heavy single *2-4” Deficit –then– “Diane” 21-15-9 Reps For Time Deadlift (225/155) Handstand Push-Ups
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Thursday, October 25, 2018
181025: “Bucket Seat” AMRAP 18: 40/30 Calorie Bike 24 Dumbbell Box Step-ups (35/20) 12 Toes to Bar NOTE: 24/20 box — 630 Yoga with Bee
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Friday, October 26, 2018
181026: “Happy HalloWOD!” “Hallow-Hop“ Teams of 3: 2 Rounds For Time: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Bar Facing Burpees Round 1: 135/95 Round 2: 115/80
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Saturday, October 27, 2018
181027: “Finisher” For Time: 200 Meter Run, 21 Power Snatches, 9 BMU 200 Meter Run, 21 Overhead Squats, 9 BMU 200 Meter Run, 15 Power Snatches, 6 BMU 200 Meter Run, 15 Overhead Squats, 6 BMU 200 Meter...
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Sunday, October 28, 2018
181028: “Mary” AMRAP 20 5 Handstand Pushups 10 Pistols 15 Pullups
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Monday, October 29, 2018
181029: Front Squat 3×5. 4s Pause in Bottom. 2:00 b/t Sets. Ascending. -then– “Soy Sauce” For Time: 1k Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees
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Tuesday, October 30, 2018
181030: Deadlift Cluster. 3×4.4.4. Rest 20s b/t lifts. 2:00 b/t Sets. ~70-80%. Ascend as able. –then- “Flip Flop” 30-20-10: Russian Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30:...
View Article**Special Event Hours**
The gym will be CLOSED for special events this week: Halloween Wednesday: NO 6:30 pm or 7:30 pm classes Saturday 11/3: Totally CLOSED Sunday 11/4: Totally CLOSED
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Wednesday, October 31, 2018
Happy Halloween!! 181031: Bench Press 12 minutes to Build to Heavy Set of 10. –then– “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4...
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Thursday, November 1, 2018
181101: “Amphibious” 3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter Row — 630 Yoga with Bee
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Friday, November 2, 2018
181102: Snatch 5×2 Pause Snatch. (2s pause just below knee). Every :90. Drop and reset. –then- “Twist and Shout” AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks...
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