Monday, October 8th - Saturday, October 13th

Starting NEXT week, October 15th, we will be offering an (Olympic) Weightlifting class Monday and Thursdays at 5:30 PM. All skill levels are welcome and encouraged to come lift. Since these classes will be running simultaneously with the CF classes, we will need anyone participating in open gym to be extra cautious about making sure the classes have priority for space and equipment. Please be sure to reserve a spot as you would any other class.

Monday

 

A. 10 min to build to a heavy one rep Back Squat (use last week as baseline)

B. 60-70% of A. x 2-4 x 10-12, rest 2

+

OTM x 5

1: 12 Wall Balls

2: 10 DB Hang Power Snatch (mod/tough weight)

3: 20-30s FLR

 

Challenge: Add +2 to WB each round (12, 14, 16, 18, 20)    

 

Tuesday

 

OTM x 5

5-6 Strict Press, building incrementally

OTM x 5

5-6 Push Press w/ 2s pause at top*

+

NOT for time; break up reps as needed for good quality/challenge

(cap 20)

10-15 Strict Pull Ups

100m run

20-30 Ring Row

30s Weighted Wall Sit

40 KB Windmill

30s Weighted Plank

20-30 Ring Row

100m Run

10-15 Strict Pull Ups

+

For time:

85/45 cal AB or

125/100 cal row

*each X min, get off and do X burpees, e.g., at 4 minute mark, get off and do 4 burpees; etc.

(cap 10)    

 

Wednesday

 

Aim for consistency throughout:

 

AMRAP 5; rest 3

9 DB Front Squat

6 Burpee over DB

3 Shuttle Run**

 

5 min AB; rest 3

 

AMRAP 5; rest 3

10 DB Power Clean

10 Box Step Ups

5 Toes to bar

 

5 min Row; rest 3

 

AMRAP 5; rest 3

12 DB Push Press

12 Ab-mat Sit ups

100m run

 

**1 shuttle run = 25' down and back so total 150' of running 

 

Thursday 

 

On a running clock

 

00:00 – 15:00

Front Rack Barbell Reverse Lunges

8-10 x 3/side, resting 90s between each side

+

B. SLAMRAP 15 (Slow AMRAP)

50ft Single Arm Farmer’s Carry

50ft SA Farmer’s Carry (other side)

8-10s Assault Bike Sprint;

6-8 Push Ups

+

C.

30:00 – 40:00

w/ a friend

 

Assault Bike for max calories

1 min on/1 min off

(you-go-I-go)

 

x 4

 

Friday 

 

00:00 – 12:00

OTM x 12

1+1 Power Clean + Hang Power Clean, starting with empty bar and building;

 

Rest 3

 

15:00 – 27:00

OT90s x 8

5 Front Squats, starting with empty bar and building;

 

Rest 3

 

30:00 – 40:00

AMRAP 10

35 DU/50 SU

8 Thruster

35 DU/50 SU

200m run

35 DU/50 SU

8 Thruster

 

Challenge: if finish TWO rounds,

Max burpee over bar in remaining time

 

Saturday 

 

“Odd Object Linda”

 

10-9-8-7 … -3-2-1

KB Deadlift (2-arm)

DB Bench Press

Wall Ball, Med Ball or D-Ball Clean over Shoulder

 

25, 30# Wall Balls

35, 40# Med Balls

80, 100# D-Balls

 

*share objects and benches with your friends!

 

(cap 30)

+

3 rounds slow and steady

8/side side plank hip raises

8/5 cal AB

20s hollow hold

3-5 shoulder rotations hanging on bar