Warm Up
5 Minutes Double Under Practice
5 Minutes Pull Up practice (Strict, kip, butterfly, weighted)

Strength
10 Minutes EMOM
2 Heavy Power Cleans from the floor
Work your way up, don’t be afraid to miss on your last few rounds

Wod
7 Rounds for Time
7 Deadlifts 185/135 (pick a weight that is light!! this is supposed to be fast)
7 HSPU (sup push ups or dumbbell presses)
7 Ring Dips

SPIRIT WEEK- TODAY IS THIRSTY THURSDAY! CARDIO MAKES ME THIRSTY AND makes me want to dress in my favorite decade!

DRESS LIKE YOUR FAVORITE DECADE DURING THIS CARDIO PARTY

Warm Up- Get to running- slow mile warm up or 1600m row

Strength- Strict Press, sets of 5
5.5.5.5.5.

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Scaling is Half Gerry.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

SPIRIT WEEK- WEAR A TRAIN HARDER SHIRT TODAY AND
TONIGHT IS OPEN HOUSE. 6:30pm to 8:00PM- DJ MANOLI WILL BE IN THE HOUSE!  BRING YOUR FRIENDS. COME OUT, HAVE FUN, GET A WORKOUT IN AND SHOW YOUR FRIENDS WHY YOU LOVE TRAIN HARDER.
STARTS AT 6:30 pm. Friends should fill out waivers by 6:50. Fun beginner friendly workout starts at 7:00!!!

Wod listed below is for daily class. LAST REGULAR CLASS STARTS AT 5:00pm. NO BARBELL CLUB OR MOBILITY AND NO OPEN GYM TONIGHT

Warm up:
Row 750 then 40 air squats… HOLD 1 SECOND AT THE BOTTOM

Strength
Back Squat
3,3,3,3,3

Wod
7 Minute Amrap
8 DeadLifts 135/95
7 Hang cleans 135/95
6 Front rack lunges 135/95 (If you are not comfortable lunging with a bar, use a kettlebell, dumbbells or no weight
100M run

REST 4 MINUTES

5 MINUTE AMRAP
6 Deadlifts 155/115
5 hang cleans 155/115
4 Front Rack lunges 155/155
100 M run

SPIRIT WEEK- TODAY IS TEAM TUESDAY! It’s not too late to get a partner, Dress Up! Twinning is winning.

Open House is Wednesday. Tell your friends!!!!

A reminder to all coaches and athletes. School is starting so classes will be busier.  Start your wods on time, there is no need to change movements in the wod unless you are adjusting for injury. if you’re starting late you have to wait for the next class. Scheduled Classes have priority over floor space, the rig, and equipment. Weightlifters have priority on the platforms. If you are doing extra work, which we are all for, stay out of the way of class. The above guidelines will make everybody’s  experience in class better. I am working on getting an outdoor rig so extra work can be done outs

Warm up-
800 Meter Team sand bag run

Strength-
15 Minutes to find your teams 1 Rep max thruster. warm up is included in your 15 minutes! Score is two weight added together

WOD

15 Minute Amrap (teams of two)
One partner working at a time on everything (except the run)
20 KB swings
16 pull ups
200 M (Run together)

EXTRA-
4 minute team bike for cals

SPIRIT WEEK- TODAY IS RED, WHITE, AND BLUE DAY. GO AMERICA!

Open House is Wednesday. Tell your friends!!!!

A reminder to all coaches and athletes. School is starting so classes will be busier.  Start your wods on time, there is no need to change movements in the wod unless you are adjusting for injury. if you’re starting late you have to wait for the next class. Scheduled Classes have priority over floor space, the rig, and equipment. Weightlifters have priority on the platforms. If you are doing extra work, which we are all for, stay out of the way of class. The above guidelines will make everybody’s  experience in class better. I am working on getting an outdoor rig so extra work can be done outside.

METCON MONDAY-
800m row or run

Wod 1- This is your primer.. get warm during this
7 minutes
20 Air Squats
10 Situps
Run 200M

Wod 2
10 Minutes
10 Wall balls
20 doubles
run 200

Wod 3
5 minutes
As many reps as possible of…..
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Man Makers 50/35

https://www.youtube.com/watch?v=iMNnvhg1JcM