Ali and Josh found out they will be having a little baby girl! Thanks for sharing such an exciting moment with us on Saturday you two!
Monday 092523
WU: 3x
100 Jump rope
10 Kneeling DB Curl & Press p Side
10 V-Ups
10 Ring Rows
Gate Run
The Fun: 24:00 AMRAP
7-12 DB Seal Rows
12 UB Strict Pull Ups
36 Double Unders
72 Hollow Flutters
Alleyway Run
Tuesday 092623
WU:
Gate Run
And then, 3x
12 Wall Balls
9 Static Leg Raises
6 Box Step Overs Practicing Pivot and Side Step Down
MID: 4x
:10 Hollow Hold
:10 Rest
:30 Push Up Plank Hold
:10 Rest
The Fun: 5 RFT (18:00 co)
9 Front Squats (135#/85#)
24 Sit Ups
12 Box Step Overs (24”/20”)*
*Must side step down
** If class is LARGE, boxes will be shared under and behind the rig
Wednesday 092723
WU: 3x
Gate Run
5 Russian Kb Swings (35#/26#)
+ 10 OH Kb Swings
5 PVC Pass Thru
+ 10 PVC Overhead Squats
5 Chin Ups
The Fun: “Helen”
3 RFT
400m Run
21 OH Kb Swings (53#/35#)
12 Pull Ups
The Strength: E2:30
5 Overhead Squats
Thursday 092823
Strength: Bench Test
:30 On/:2:30 Off
1) Max Reps at 155#/100# or 115#/75#
2) Max Reps at 125#/85# or 95#/55#
3) Max Reps at 95#/65# or 75#/35#
– Men’s Rx Bar Loaded: 25s+15s+15s
– Women’s Rx Bar Loaded: 15s+10s+5s&2 1/2s)
– Men’s Scaled Bar Loaded 15s+10s+10s
– Women’s Scaled Bar Loaded EB(35#)+10s+10s
Athletes must be able to do 3 confident reps at heaviest weight to qualify for that category. If Scaled is not ideal, then bump down by 20# for the men and move to 15# with same scaled loading for women
The Fun: 12:00 AMRAP
2 Wall Climbs
6 Tall Burpee Box Jumps
12 Hvy DB Snatches
– Heat 2 goes at 1:00 (or at :30 if 3 Heats)
Friday 092923
The Strength: Back Squats
EB10-LW 7
And then,
7:00 to a Heavy 10 (2-3 Att)
7:00 to a Heavy 5 (2-3 Att)
7:00 to a Heavy 2
The Fun: 10:00 AMRAP
7-5-3
Stepback Lunges p Leg
And then,
15 AbMat Lemon Squeezers
Carry Down & Around
Saturday 093023
Class meets at 8am w/ Ben & 9:30am w/ Ricardo
The Fun: 2 RFT
5-4-3
UB Clean & Jerk (135#/95#)
Handstand Push Ups
And then,
3-2-1
UB Clean & Jerk
Muscle Ups (or +1 Attempts)
800m Run
Sunday Ass & Abs w. Grace 100123
Class meets at 9:45am
