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)

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 

Monday- Warm Up
40 Knee Grab steps
40 Squats
40 pass throughs

Strength-
Back Squats-Max 3 minutes rest between sets (2 warm up set of 10 empty bar)
7,7,5,5,3,3,3,3
Keep adding weight, you will end at about 90 percent

Wod
4 Rounds
Run 400m
15 thrusters

Extra-
30 seconds on 30 seconds off, 6 rounds of hollow body holds

Sunday Funday- Wod is out front today. be ready to go by 10;15
30 Minute Partner Amrap
Partner Sandbag run/walk to end of sidewalk
30 Kb Swings
30 Slam Balls
30 Partner Sandbag lunges
30 Air squats