Wednesday

10/17/18 warm up: Group, pvc mobility 3X 5 wall facing squats 5 med ball cleans 6 over the shoulder w/slam ball 6 ball slams Sled pulls, 4x50m each. (as a class) Skill/strength clean and jerk Partner wod. Amrap 20 A does: 2 clean and jerks 135/95 4 back squats 135/95 6 burpees over bar B…

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Tuesday

10/16/18
Warm up: Trainer’s choice.

Strength: Deadlift
Warm up with reps of 5 to 50-60% of 1rm. Then 5×3 looking for a heavy triple. Form first!

Partner wod: Amrap 14
3 Deadlift 135/95
5 wall balls 20/14
8 box jumps 24/20

A does a complete round while B rests then switch.

Monday

Monday 10/15/2018 **Note** Please show up on time to your classes— arrivals past 5:45, please consider taking 6:30 class. Flow of class depends greatly on a timely start. Warm Up: 400m run Mobility/ PVC Strength: 4-5 sets 10 tempo goblet squats 3-5 tempo dips 2-3 min rest WOD: AMRAP 8 100m farmers carry 30 sit-ups…

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Monday

10/8/18 Warm up: Trainer’s choice Skill: Power Snatch warm up with singles to 50-60% of your 1 rm. then 1 1 1 1 1 slowly building to 75-85%. Wod: In teams of 2, Amrap 18 A does: 5 hang power snatch 95/65 7 Box jumps 24/20 9 Wall balls 20/14 B does: 100m farmers carry…

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Saturday

10/6/18 Our friend and coach Rachel Nutting will be in class tomorrow. Following class we will meet up @ Sufside burger Shack for lunch. All are welcome. Warm up: Trainer’s choice Partner Wod: “Filthy Fifty” 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Walking lunges 50 Knees to elbows 50 Push…

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