Wednesday, October 1

Wednesday, October 1 – NO 7 AM class today!!
 
** Free Community Workout this Saturday! Bring friends & stay for the raffle!
 
WarmUp:
 250 m Row Sprint
3 rounds: 
4 MB clean and toss
6 pull ups
8 GHD sit ups
12 wall balls
 
Strength:  Squat snatch – week #4
 
WOD: 21-15-9
Power snatch (95/65)
HSPUs
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Tuesday, September 30

Tuesday, September 30 -  NO 7 AM Class today!!
 
** Free Community Workout this Saturday! Bring friends & stay for the raffle!
 
WarmUp:
15 burpees
20 wide mountain climbers
15 KB swings
12 push-ups
9 MB cleans
 
5 minutes squat therapy
Film Squat Diagnostic Tests (repeat from beginning of September)
 
Strength: OHS – week #4
 
WOD:  Lurong “ParaNormal”
12-minute AMRAP in 3-minute blocks
First 3 minutes:
2 rounds of:
9 Thrusters (95/75)
27 DUs
Minutes 3-6:
11 Thrusters
33 DUs
Minutes 6-9:
13 Thrusters
39 DUs
Minutes 9-12:
15 Thrusters
45 DUs
If you do not complete the 2 rounds in the 3-minute block, just continue to the next block. Everyone will work for 12 minutes.
 
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Monday, September 29

Monday, September 29 – NO 7 AM CLASS today!
 
** Free Community Workout this Saturday! Bring friends & stay for the raffle!
 
WarmUp:
40 DUs (150 SUs)
40 MB Russian twists (20/side)
20 wall balls
20 plank in & outs
10 clapping push-ups
10 backwards lunges (5/side)
 
3 minutes squat therapy
Film Squat Diagnostic tests (repeat from beginning of September)
 
Strength: Clean and jerk – week #4
 
WOD:
50 lateral jumps over bar
8 deadlift (135/95)
8 power cleans
8 push jerk
8 back squat
8 bar-facing burpees
8 floor wipers
8 SDLHP
50 lateral jumps over bar
(bar weight stays the same throughout WOD)
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Sunday, September 28

Sunday, September 28
 
Warm up:
Run/Row/Jump
8 wall squats
10 lunges
12 push ups
10 C2B pull ups
8 box jumps
5 mins skill work or squat mobility
 
Strength: Snatch grip deadlifts
4×3  100% of snatch max and increasing
 
WOD: 5RFT
 
12 front squats 115/75
20 lateral jumps over bar
 
Sunday, September 28
 
Strength Class
 
Warmup;
dynamic stretching
squat mobility
 
Shoulder press
3×5 60,70,80
 
Push press
3×3  70,80,90
 
Push jerks
4×2  70,80,90,95-100
 
Clean pulls
4×3 100% increasing
 
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Advanced Class, Saturday September 27

Advanced Class, Saturday September 27
Warm-up:
Dynamic Stretching
 
WOD #1
2014 Regional WOD Event 7 [8Min Cut off]
FT
64 Pull-ups
8 OVR HD Sqts (#205 / #135)
[3 Min rest]
 
WOD #2: 15 Min AMRAP
5 Strict HSPU
10 T2B
15 Wall Balls (20/14)
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