211020 - Week Preview

2 IMPORTANT PIECES OF INFO:
1) I encourage everyone to sign up for free trials at OTAC (Old Town Athletic Club) and Athlete Factory with me! I will put a sign up sheet with more information on how to sign up and which classes these will be!

2) Everyone has been asking about how to purchase equipment. This Friday, I will be sending out the Google Doc with the inventory of item that are for sale and what the prices are. I will be accepting Venmo, Zelle, or Cash only for items and the payment is due in order to officially reserve the item. Pick up for any equipment purchased will be from November 1st to November 4th!

MONDAY
(GOAL = 3 Rounds)
Legs, Arms, and Legs/Arms! Starting our week with a full body workout after some Olympic Push Jerks from the rack! Should be a fun day! :)

STRENGTH
Push Jerks
5, 5, 4, 4, 3, 3, 2, 2

WOD
AMRAP 12:
12 DB Lunges
12 Shoulder to Overhead 115/75
(12 Wallballs @ Minute 0, 3, 6, 9)

TUESDAY
(GOAL = Under 10 minutes)
Interval timing makes this workout one where you can push really hard due to the built in rest!
Bro stations are meant to be fun and challenging!

STRENGTH
Strength Stations
(:30 on/:30 off) x 3 rounds
Landmine Alternating Lumberjack
Sandbag Over the Shoulder
Axel Windshield Wipers
Skull Crushers

WOD
FOR TIME
(:40 on/:20 off)
60 Box Jump Overs
60 Sumo Deadlift High Pulls 75/55

WEDNESDAY
(GOAL = Over 7 rounds and under 14 minutes)
This one is a doozy! Just come and DO IT! I know ya’ll aren’t the biggest fan of these moves but conquering something you don’t like is a powerful feeling! Come get it!

WOD
AMRAP 7:
7 Snatches 95/65
7 Dips
Rest 3 minutes
AMRAP 7:
7 Overhead Squats
7 Hand Release Push Ups
Rest 3 minutes
FOR TIME
21 Snatches
21 Dips
21 Overhead Squats
21 Hand Release Push Ups

THURSDAY
(GOAL = NO SCORE DAY!)
Heavy lifting AND heavy breathing… best of both worlds!

STRENGTH
Bench Press
10EB
3x5 @ 60%
5x 3 @ 70%
3x3 @ 75%
(If time… accumulate 9 @ 80%)

WOD
Partner(ish) Cardio
Player 1 Run (or bike) / Player 2 Row
Then switch after runner does the distance:
100m
200m
400m
600m
800m

FRIDAY
(GOAL = 5 Rounds)
30 minute TIME CAP
“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

WOD - WOD - "SEVEN"
aka: “The CIA Seven”
(A: Competitor)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/185 lb)
7 Burpees
7 Kettlebell Swings (70/55)
7 Pull-Ups
(30 minute time cap)

(B: Performance) This has always been our version of Rx so if you’ve done it in the past, it was probably at these weights.
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (95/65 lb)
7 Knees-to-Elbows
7 Deadlifts (185/135 lb) - Add and subtract (45/35)
7 Burpees
7 Kettlebell Swings (55/35)
7 Pull-Ups
(30 minute time cap)

(C: Fitness)
7 Rounds For Time
7 L-Sit DB Press or Ab Mat HSPU or Box
7 Thrusters (75/55 lb)
7 Knees Raises
7 Deadlifts (145/105) - Add and subtract (35/25)
7 Burpees
7 Kettlebell Swings (35/25) or Russian
7 Jumping or Banded Pull-Ups
(30 minute time cap)