Five rounds for max reps of:
Body weight bench press
*Must have a partner during bench, AND same partner will count your pull-ups.
Bench press weight (Advanced- 100% body weight; intermediate 80% bodyweight; novice 60% body weight) Please use one of these bodyweight percentages. They are your only options to choose from. I’ll be scanning and taking notes on the whiteboard for my records. Great info to have to use for future programming. Thank you.
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box
Three attempts at:
L-Sit x Max Hold
Rest as needed (Record TOTAL time)
Four sets for time of:
7 Deadlifts (225/135)
50 Double-Unders (or 25 air squat tuck jumps, no singles today)
Rest Exactly 2 minutes (final score will include these rest times)
*These are sprint sets. its about jacking that heart rate up today, which is why I don’t want to see singles. Singles doesn’t move you toward double unders, and you lose the plyometric-type feel of the double under almost entirely, which is what I want you to feel in this WOD.
Partner Black Jack
Stack the Deck with a partner today!!
1-21 Push ups
100m sprint between each excersize
** One partner working at a time
** Partners must alternate every other round
CASH OUT: 100 Partner med ball sit ups
Three sets of:
Shoulder Press x 5 reps (heavy barbell or DB’s)
Good Mornings (pvc) x 10 reps
Sit-ups x 15 reps
B. Four Rounds for time, of:
KB Swings x 15 reps (choose weight)
Slam Balls x 15 reps (choose challenging weight)
KB Sumo high pulls x 15 reps
Goblet (your slam ball) Lunge Walk x 20 Steps (Hands behind your head)
Rest 60 seconds
Thursday Halloween Schedule:
6am-9am-11am-12pm-430pm-NO EVENING CLASSES
Workout of the Day
A. For time:
Murph, or, Team Murph
Perform the following on your own, or grab a team mate and challenge another pair Whatever is most fun to you, just bring it.
1 mile run
1 mile run
*Teams must run the miles together, but can divide the reps in any way they choose.
**partition the reps any way you choose.
Halloween Schedule. PLEASE TAKE NOTE!!!
THURSDAY OCT 31ST, HALLOWEEN SCHEDULE:
430PM (NO KIDS CLASS, ONLY ADULTS)
NO OTHER CLASSES FOR THE EVENING.
Whether you have evening plans or not, try to take this opportunity to enjoy an evening outside of the gym. We apologize for any inconvenience.
Workout of the Day
A. 3 rounds, Not for time, for quality:
3 Bar Muscle ups
1 max freestanding handstand hold with a spotter
10 toes to bar (or 5 strict)
150 WallBalls for time
C. After Party
(row 500 & run 400) x 2
30 GHD sit-ups x 1
HAVE A GREAT TIME WITH THIS ONE TODAY! ENJOY YOUR TRAINING, HAVE A FEW LAUGHS, HIGH FIVE A FEW PEOPLE WHEN YOU’RE OUT OF BREATH. YOUR TIME AT THE GYM SHOULD BE GREAT!
Every 1:30, complete the following as fast as possible x 5 rds (7:30 mins TOTAL)
Box Walk x 1
Pistols x 6 reps Alternating
Partner WOD – teams of 2 complete 10 total rds of:
6 pwr cleans (choose challenging weight)
8 PVC over unders (Choose height; place between two boxes)
1 Rope Climb
6 Alt DB snatch (choose challenging weight)
*Partner A completes entire round, then tags Partner B, until each partner totals 5 rounds a piece.
C. After Party: (to be done after class is finished, not for time)
500 Meter Row
30 GHD sit-ups
A) Tempo Front Squats (42×1)
5 sets of 5 reps
*4 seconds to descend- 2 second hold at the bottom- explode up- 1 second only at top then must begin next rep.
B) 13 min AMRAP of:
10 Burpee Box Jumps (24/20) -must face box while jumping
Then max Double Unders for remainder of time.
Score is all completed double unders.
Take 20 minutes to build to a 5-rep heaviest possible Clean & Jerk (must be tap and go)
20 min EMOM
(1st 5 min) – 5 Bar Muscle ups (or max number GI Janes in 30 seconds)
(2nd 5 min) – 1 Rope Climb (or max rope pull to standing in 30 seconds)
(3rd 5 min) – 3 Wall Climbs
(4th 5 min) – 7 Thrusters @ 55% of 5-rep Cl & Jerk Max