Commit to be fit!
REMINDERS!!!
October 27th-
@9pm is our Halloween Extravaganza event at Social Room Hollywood. 50% off before 9 pm and 20% off after.
Oct 19th – Shirts Presales will end.
teams of 2 – split as needed.
6 rounds
50m sled push (5-45s / 5-25s)
10 D-ball G2S (120/80)
16 medball passing situps (20/14)
200m med ball run *together* (20/14)
REMINDERS!!!
October 27th-
@9pm is our Halloween Extravaganza event at Social Room Hollywood. 50% off before 9 pm and 20% off after.
Oct 19th – Shirts Presales will end.
3 rounds
7/5 cal bike
10 air squats
7 light KB upright row
3 ring support for 5 seconds plus 3 second negative
2 sets
10 (per arm) single arm strict press
10 KB upright row
10 strict ring dips / or stationary or box dips
10 (per arm) single arm ring rows **may use off hand to grab working wrist for assistance
AMRAP 15 min
15 wall balls (20/14) rx+ (30/20)
10/8 cal bike
2 rope climbs / Rx+ legless
stretch after class with ROMwod or coach
REMINDERS!!!
October 27th-
@9pm is our Halloween Extravaganza event at Social Room Hollywood. 50% off before 9 pm and 20% off after.
Oct 19th – Shirts Presales will end.
3rds
run 100m
**may also use crossover symmetry bands for these movements**
10 band pull aparts
https://www.youtube.com/watch?v=NKBsia-o9N4
10 band face pulls
https://www.youtube.com/watch?v=IndIttUTNMU
10 External Rotations (5 each arm)
https://www.youtube.com/watch?v=sL7fvQ2DuGE
10 Internal Rotations (5 each arm)
hang power snatch tech work
min 1-4 — 5 hang pwr snatch
min 5-8 — 3 hang pwr snatch
min 9-12 — 1 hang pwr snatch
4 rounds
25 pushups
16 alt. KB front rack lunges (44s/26s)
12 toes to bar
Run 400m
-Leg kicks
(in place, 10 up and back, 5 across)
-Lower back stretch, 20x total (10 per leg)
https://www.youtube.com/watch?v=qRZTvkKEbCk
-Small band walks
(forward, backwards, right, left in quarter squat position) 10 steps each way
https://www.youtube.com/watch?v=Z5iT6Czt7Zc
-15 glute ham bridges with band
https://www.youtube.com/watch?v=tgw_0kCDGX8
20 minute cap**
21-15-9
Pullups
Deadlifts (225/155)
**no rest**
15-12-9
Bar MU
Deadlift (225/155)
scale >> 15-12-9 (first couplet) and 12-9-6 (2nd couplet)
Warmup
2 rounds
100m run
2 wall walks
6 spiderman lunges
10 wall squats + 10 second hold
work on split jerk, if lacking mobility perform push jerk
work technique, landing position and recovery
7 rounds – 13 minute cap
40 double unders
10 shoulder to OH (115/75)
stretch after class with ROMwod or coach
500m row then coach led squat clean technique work
3 supersets
5 (per leg) single KB, single leg RDL
10 anchored leg raises
*rest 1 minute after each superset
**outdoor WOD**
Every 6 minutes for 18min (3 rounds)
400m run
18 pushups
9 squat cleans (155/105)
NO LINE DRILL. should be warming up specific to Strength and Metcon part
5 rounds – outdoors
15 box jumps (24/20)
15 Sumo DLHP (70/53)
100 feet medball OH lunges (20/14)
100M run with medball
