Halloween Workout this Friday at 430pm. Who will have the best costume this year?
Option #1 – Make up a workout you missed
Option #2 – Mobility
Option #3 – Bench Press 5RM then drop set to 80% of that number for ME, then.. 1min on 1min off 80% effort Airdyne for 20min
Option #4 – Handstand Walk work
Saturday morning Call Outs are going to change this Saturday! You must place a bet that must be paid up right after the workout. Bets will be posted on the Call Out board! This week will be a team of 3 workout, so find your partners!
Hang Snatch + 2 Overhead Squats + 5 Box Jumps (30/24)
every 90 seconds for 10 sets use 70% of Snatch
Play time with the prowler!
20min every min on the min
10 Pull ups
8 Burpee Box Jump overs
8 Shoulder to overhead (135/95)
You will rest the remainder of the min when you complete your reps. For example when you complete 10 pull ups in 10 seconds you will have 50 seconds to rest. After your shoulder to over head you will go back to pull ups and complete 5 rounds for a total of 20min.
Lets see what we can clean, without cleaning.
1 & 1/4 Front Squat
work up to the heaviest set
5 Deadlifts (275/155)
10 Clapping Push Ups
15 Toes to Bar
rest 1min between rounds
Today from 10:30am to 1:30pm we will be hosting our Nutrition and Lifestyle Workshop. Come join us, it will be fun!
Team of 2 workout
400m run as team
80 KB Swings (1.5/1)
60 Split Lunges
400m run as a team
only one person working at a time expect for the run
Remember we will only have 9:15am class tomorrow since we are putting on our Nutrition and Lifestyle Workshop. If you have signed up and still want to come you can pay at the door or we can take attendance and get you taken care of. Bring your family and friends there will be plenty of information that you will learn!
x2 (95%) max 16
50 Double Unders
in the time that it takes you must perform that many wall balls
40 Double Unders
in the time that it takes you must perform that many push ups
30 Double Unders
in the time that it takes you must perform that many pull ups
20 Double Unders
in the time that it takes you must perform that many pistols
10 Double Unders
in the time that it take you you must perform that many HSPUs
How proficient is your Snatch?
1 rep every minute for 20 minutes
You only get one attempt every minute if you miss you do not get to record that rep.
Record successful reps!
If time remaining run a 800m + 400m + 200m, with these you will touch the wall and go for your next run.
Ashley and Matt putting in work at our Saturday call outs!
Every minute of the minute for 10 minutes perform:
3 Hang Power Clean (135/95)
6 Burpees over bar
Record your fastest and slowest times!
Brad R. just taking a little rest! Saturday’s are fun and exciting and love to see everyone work hard!
Last week of our Strength Program!
5 Thursters (95/65)
5 Overhead Squats (95/65)
Remember this Saturday we will have our 9;15am class and our 10:15am class will be closed for the Workshop. Come get your workout in and spend some time with us learning how to improve your life inside and outside of the gym! This will be a workshop you do not want to miss!