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Strength Cycle Week #3 plus…

  • October 31, 2017

Back Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Bench Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%

5 Minute AMRAP:
10 Goblet Squats (50/35)
10 Kb Swings (50/35)
10 Mountain Climbers

Oly Lift Practice

  • October 30, 2017

“Isabel Practice”
10 Minute EMOM:
2 Snatch (135/95)

“Grace Practice”
10 Minute EMOM:
2 Clean & Jerk (135/95)

Core Superset
3 Rounds of:
10 Barbell Glute Bridges
10 Barbell Roll-outs

Saturday WODs: Wear a Costume!

  • October 28, 2017

Endurance WOD (7:45am)
Complete for Time:
800 meter Run
31 Jack O’ Lantern Swings (50/35)
31 Goblin Squats (50/35)
31 Devilish Burpees
31 Vampire V-ups
31 Ghoulish Calorie Row
31 Monster Makers (30/20)
200 meter Zombie Plate Walk (25/10)
*Costumes Encouraged!

Community WOD (10:00am)
31 Minute AMRAP:
10 Jack O’ Lantern Swings
10 Goblin Squats
10 Devilish Burpees
10 Vampire V-ups
10 Ghoulish Calorie Row
10 Monster Makers
100 meter Zombie Plate Walk

Strength Cycle Week #2 plus…

  • October 27, 2017

Front Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Bench Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%

5 Minute AMRAP:
25 Double Unders
10 Ball Slams (30/20)

“Cindy”

  • October 26, 2017

20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Accessory Work
3 Rounds of:
10 Hollow Rocks
10 Back Extensions

Grab a Barbell

  • October 25, 2017

10 Minute EMOM:
1 Clean Pause Deadlift + 1 Hang Power Clean + 1 Split Jerk
*Start at 50% of 1RM Power Clean; increase 5% per round as able during the 10 mins.

As Far as Possible in 8 Minutes:
2 Hang Power Cleans (135/95)
2 Push Press (135/95)
2 Lateral Bar Jumps
*Continue adding 2 reps per movement until the time ends.

Strength Cycle Week #2 plus…

  • October 24, 2017

Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%

Bench Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%

10 Minute EMOM:
Odd Mins: 10 Db Power Snatch, alt arms (40/30)
Even Mins: 10 Toes to Bar

This One is Gonna Hurt

  • October 23, 2017

Complete for Time:
200 meter Run
200 meter Row
40 Burpees
400 meter Run
400 meter Row
30 Burpees
600 meter Run
600 meter Row
20 Burpees
800 meter Run
800 meter Row
10 Burpees

Saturday Off-Site Community WOD

  • October 21, 2017

Meet at Addenbrooke Park at 9:00am for a Community WOD: look for Coach Leslie in the parking lot off of Garrison St.

Partner WOD with medicine balls: show up and find out what fun we have in store for you!

Strength Cycle Week #1 plus…

  • October 20, 2017

Front Squat
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Bench Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

100 Double Unders for Time and/or 500 meter Row for Time

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