201025 - Week Preview

PLEASE PRETTY PLEASE stay safe out there!
AND if you could wear different shoes into the gym that you wear when you workout, that will help keep the gym dry and clean for workouts! THANK YOU A TON!!!

PARTNER PUMPKIN SMASH WORKOUT THIS SATURDAY @ 10AM!

Veteran’s Day Murph NEXT Saturday @ 8am, 9:30am, and 11am!

MONDAY
(GOAL = 12 Total)
This is our weekly Murph prep….which is NEXT SATURDAY!!!
EMOM 8:
1 - 12 DB Jerks
2 - 12 Pull Ups
3 - Max Devil Press
4 - Rest

STRENGTH (after WOD)
Strict Press from the Floor
3, 3, 3, 2, 2, 1, 1

TUESDAY
(GOAL = Under 10 minutes)
I know you hate ‘em (wallballs AND workouts that have an ascending rep scheme) BUT the stuff that makes you uncomfortable is the good stuff, that’s where growth and development is.
FOR TIME
15 - 25 - 35
Wallballs
(45 Double Unders between each set)

WEDNESDAY
(GOAL = 6 Rounds)
We’ve been working on increasing our confidence and strength with cleans so let’s use it with this fun quick round WOD!
AMRAP 12:
2 Power Cleans 135/95 (A = 155/125)
4 Toes to Bar (A = 2 Bar Muscle Ups)
6 Lateral Burpees (A = Bar Facing)
8 Goblet Squats 55/35 (A = Taters)

THURSDAY
(GOAL = GET HEAVY!)
This is just a fun strength sesh before our big hero WOD tomorrow!
Bench Press
(2 - 2) x 4
While the other half of the class does
1 - 7 Ladder
Romanian Deadlift
Bent Over Row
(THEN SWITCH)

FRIDAY
(GOAL = 4 Rounds)
This is an in-house hero workout. Coach Michael, the founder of our beloved community, knew this hero personally and created this workout in his honor. This is the day to set aside your ego and remember a man who gave his life for our freedom.
AMRAP 20:
400m Run
12 Handstand Push Ups
21 KB Swings