W.O.D.

Saturday, October 31st, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning Teams of 3 4 Rounds A) 400 m Wall Ball run 14/10 (together) B) 40 Cal Row 40 Pull Ups (Rx+ CTB) 40 StOH 95/65 (115/80)

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Friday, October 30th, 2020

STRENGTH & CONDITIONING CLASSES Strength 6 x 2 Back Squat Conditioning 7 Rounds 7 Tall BJ 30/24 7 Lateral Burpees 7 Deadlift 245/165 (Rx+ 275/185)   BOOTCAMP CLASSES 18 -16- 14 -12 -10…. 2 Burpees to target 200 m Run in between sets

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Wednesday, October 28th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning Partners 3 Rounds 20/17 Cal bike (Rx+ 25/22) 30 KB Swings 55/35 (Rx+ 70/55) — 3 Rounds 20 TTB (Rx+ 30) 40 m DOUBLE DUMBBELL lunge 50/35 – 3 Rounds 20/17 Cal bike (Rx+ 25/22) 30 KB Swings 55/35 (Rx+ 70/55)   BOOTCAMP CLASSES 3 R; Tabata Jump Rope

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Monday, October 26th, 2020

STRENGTH & CONDITIONING CLASSES Strength 5 rep TNG Power Clean Conditioning 15.4 AMRAP 8 3 HSPU / scale to double DB StOH) 3 Clean 185/125 6 HSPU 3 Clean 9 HSPU 3 Clean 12 HSPU 6 Clean 15 HSPU 6 clean …   BOOTCAMP CLASSES 2 x AMRAP 15; 3 min rest 4 K2E/ T2B

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Saturday, October 24th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning Partners 100 Calorie Ski Buy in — 5 Rounds 30 Wall Balls 20/14 (Rx+ 30/20) 25 Burpees to Target 20 Pull ups (Rx+ CTB) — 100 Calorie Bike Cash out

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Friday, October 23rd, 2020

STRENGTH & CONDITIONING CLASSES Conditioning AMRAP 20 14/12 Calorie Bike 20 Alt DB Snatch 50/35 40 Double Unders 14/12 Calorie Row 20 OH DB Lunge 50/35 40 Double Unders   BOOTCAMP CLASSES A) 3 R 10 Cal Bike 20 Alt DB Snatch B) 3 R 10 Ring Rows 20 Cal Row C) 3 R 12

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Thursday, October 22nd, 2020

STRENGTH & CONDITIONING CLASSES Strength 5 x 5 Bench Press Conditioning AMRAP 12 8 Push Up + Rows 50/35 12 DB Step Ups 50/35 40 m Front Load Carry 100/70 (Rx+ 125/85)  

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Wednesday, October 21st, 2020

STRENGTH & CONDITIONING CLASSES Strength Heavy 3 rep Hang Clean Conditioning “DT” ** 5 Rounds 12 Deadlifts 155/105 9 Hang Cleans 6 Push Jerks ** 12 minute time cap   BOOTCAMP CLASSES 3 RFT: 500 m Row 21 DB Thrusters 21 Med Ball Sit-ups * If you break on thrusters, 5 cal Ski  

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