Month: November 2019

4×10 Bench Press (moderate)

12min AMRAP:

8 DB Push press (50)

50 DU

8 DB deadlift (50)

50 DU

8 DB C&J (50)

Hours for This week:
Wed: 6am, 10am, 12pm, 4pm
Thurs: 8am Only (Deck of Cards)
Fri: 10am Only (class)
Sat: Regular Open Gym

 

5 Intervals of:
-15/10 Cal AB
-12 C2B Pull-ups
-8 Burpees to a 6″ Target
*Rest 2mins between sets

Hours for This week:
Tues: Regular hours
Wed: 6am, 10am, 12pm, 4pm
Thurs: 8am Only (Deck of Cards)
Fri: 10am Only (class)
Sat: Regular Open Gym

Deadlifts:
3×5 (RPE 5-7, Same weight for all sets)
4×2 (RPE 7-9, May increase weight each set)

8min Alt Tabata:
-Push ups
-Ab mat sit ups

*score is lowest number of completed reps in each set

Hours for This week:
Mon-Tues: Regular hours
Wed: 6am, 10am, 12pm, 4pm
Thurs: 8am Only (Deck of Cards)
Fri: 10am Only (class)
Sat: Regular Open Gym

 

7RFT:
21 Wallballs (30/20-Slamball)
7 Pumpkin Spice Burpee Box Overs (24/20)

*19min Time Cap

Hours for next week:
Mon-Tues: Regular hours
Wed: 6am, 10am, 12pm, 4pm?
Thurs: 8am Only
Fri: 10am Only
Sat: Regular Open Gym

With a Partner
For Time:
30 Clean & Jerks (155/105)
6 Rope Climbs
20 Clean & Jerks (155/105)
9 Rope Climbs
10 Clean & Jerks (155/105)
12 Rope Climbs
-Split Work anyway

*20min Time Cap
*Modify as needed