8am Endurance
Teams of 2
Row 5000m
switch every 500m This is will take about 20 minutes

or Individual Wod
Run 5k (5000 M is 3 miles plus on ONE of your miles run all the way to the end of Bird

9am
Warm up
Run 1 mile
Strength- 5×10 strict dumbell presses

Wod
20 minutes
5 pull ups
10 push ups
15 squat

10am partner chipper 30 minute cap
Row 1500M
100 wall balls
80 ring rows
100 sit ups
80 Kb swings
100 Doubles
80 slam balls
100 walking lunges
80 dumbbell snatches

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 

Warm up-
Turkey Sandwich 5k practice, run 1 mile

Strength- Dealift
Sets of 3 again- if you are competing this weekend take it easy
3,3,3,3,3,3 Build up, try to hit the same weights as two weeks ago

Wod-

15 minutes Amrap
15 Wall Balls
10 Cleans 185/135
30 double unders

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 

Metcon Thursday?????????????? 3 wods today, no strength

1600m row warm up or 1 mile run or 8 minute bike
Get your equipment ready, not everyone will start at the same station in busy classes.

Wod 1- 9 minutes
10 Rower cals
10 burpees

Wod 2- 9 minutes
7 bike cals
7 Dumbbell Thrusters

Wod 3- 9 miinutes
20  Situps
100m sprint

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 

November is here, that means its time for the 2nd Annual Bill Sheehan Turkey Sandwich 5k. What is this??? On Thanksgiving morning we will meet at the Suncoast trail at 8am and run a 5k.

Warm Up- Turkey sandwich practice- Run 1 mile

Strength-
Overhead Squats- Sets of 3. If you don’t have your overhead squat dont worry, you can front squat or back squat Don’t put yourself or anyone else in danger, if you don’t have it yet, you don’t have it. No big deal
3,3,3,3,3,3
*Tip of the day- If you are not comfortable putting a bar on your back after your last rep DON’T DO IT- Drop the bar in front of you and clean it back up to the rack
***DO NOT try to set the bar back in the rack, in front of your body, with a wide grip.

Wod-

15 minutes Amrap
10 Pull ups
10 HSPU
20 dumbbell snatches (10 each arm)

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 

Scary wod today!

Warm Up- Find a partner and run 800m with a wall ball- tell Halloween jokes!

Strength-
Push Jerks
Sets of 3, work your way up, no percentages, heavy, good form.
3,3,3,3,3,3

Wod-
For Time:
30 Box Jump Overs (30/24)
30 Squat Cleans (95/65)
30 Toes to bar (Sub toes to bar)
30 Power Snatch (95/65)
30 Burpee Over Bar
30 yard Overhead walking lunge with your bar- (if you cant go overhead use front rack, if you cant do that use a plate)