October 22nd – November 2nd

  • Riki and I are going to Dubai!!! Adam and Kim will be your coaches!!!
  • Workouts will not be so overly complicated with lifting, and warm ups. Think of this as a deload week.
  • For the LuRong Paleo challenge.  I don’t know when they will be released
    So be prepared to have a last minute change of workouts while we are away.
  • Adam and Kim can accept money and will be keeping tabs. Please pay them if you have too and they will mark you off
  • NO KIDS TILL NOVEMBER 3rd!!!
  • Please pay memberships online here

October 22nd
Warm Up
A) Warm Up on the Board
OR
B) 5×2 Hang Cleans and 1 Jerk
WOD
5 rounds for time of:
200 meter run
20 Kettlebell Swings @1.5 pood, 1 pood
20 Burpees

October 23rd
Warm Up
A) Warm Up on the Board
OR
B) 5×5 Back Squat
WOD
AMRAP in 12 minutes of:
8 Thrusters @95, 65
8 Box Jump Overs
8 Pull Ups
8 Handstand Push Ups
8 Sit Ups

October 24th
Warm Up
A) Warm Up on the Board
OR
B) 5×5 Push Press
WOD
For time
21-15-9 of:
Hang Squat Cleans @95, 65
Ring Dips

October 25th
Warm Up
A) Warm Up on the Board
OR
B) 5×1 Low Hang Snatch + 1 High Hang Snatch
WOD
For time:
1,000 meter row
Then, 4 rounds of:
10 Push Press @95, 65
20 Double Unders

October 26th
Warm Up
A) Warm Up on the Board
OR
B) 5×1 Low Hang Clean + 1 High Hang Clean + 1 Jerk
WOD
4 rounds for total time:
200 meter run
10 Power Snatch @95, 65
10 Burpee over the Bar

October 27th
AMRAP in 15 minutes with your partner of:
50 Ball Walls
50 Box Jump Over
50 Hand Release Push Ups
50 Straight Leg Sit Ups

October 28th
Warm Up
A) Warm Up on the Board
OR
B) 5×3 High Hang Snatch
WOD
For max reps “30 seconds on, 30 seconds off” for 4 rounds:
Power Cleans @135, 95
Push Press or Push Jerk @135, 95
Toes to Bar
You will work for 30 seconds and then rest for 30 seconds
Alternate the movement each 30 seconds

October 29th
Warm Up
A) Warm Up on the Board
OR
B) 5×3 High Hang Clean + 1 Jerk
WOD
“Cindy”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats

October 30th
Warm Up
A) Warm Up on the Board
OR
B) 5×5 Front Squat
WOD
“Isabel”
30 Snatches for time @135, 95

October 31st HAPPY HALLOWEEN!!!
Warm Up
A) Warm Up on the Board
OR
B) 5×3 Split Jerk
WOD
“Nate”
AMRAP in 20 minutes of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @2 pood, 1 pood

November 1st
Warm Up
A) Warm Up on the Board
OR
B) 2 Snatches @85% EMOM for 5 minutes
WOD
5 rounds for time of:
15 Ring Push Ups
10 Front Squats @135, 95

November 2nd
Warm Up
A) Warm Up on the Board
OR
B) 2 Clean and Jerks @85% EMOM for 5 minutes
WOD
For time:
21-18-15-12-9-6-3 of:
Walking Lunges
Sit Ups
Ring Rows only!