Halloween WOD – Saturday 10/31! Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year! WORKOUT OF THE DAY Fitness With a Partner, For time: 300 Double Unders 50 Deadlifts 225/155 150 Double Unders 40 Deadlifts 75 Double Unders 30 Deadlifts Performance
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Halloween WOD – Saturday 10/31! Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year! WORKOUT OF THE DAY Fitness 1. Push Press: 5×5 w/ a 3 sec. hold overhead each rep. Try to add to last week. 2. 12-9-6 for time:
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Halloween WOD – Saturday 10/31! Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year! WORKOUT OF THE DAY Fitness & Performance 1. Row Sprinting Technique 2. Rowing Intervals w/ Active Recovery 6x 250m Row ALL OUT Recover from each Row by
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Halloween WOD – Saturday 10/31! Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year! WORKOUT OF THE DAY Fitness 1. Power Position Snatch: EMOMx10 – 1 rep, climbing 2. Pause Back Squat – 6×4 AHAP 3a. Partner MR Hamstring Curls –
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HALLOWEEN WOD – Saturday October 31st! Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year! WORKOUT OF THE DAY Fitness 1. Pull-up Capacity 7×6 Kipping Pull-ups – rest 60s between OR 5×7 Kip Swings & 3×6 Negatives 2. 5 Rounds for
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HALLOWEEN WOD – Saturday October 31st! Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year! WORKOUT OF THE DAY Fitness 1. Sprinting Mechanics & Change of Direction 2. “Death By 10 Meters” Minute 1: Run 10 Meters Minute 2: Run 20
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WORKOUT OF THE DAY Fitness 1. Rope Climbs E2MOM for 10:00 – 1 Rope Climb, 15′ (Advanced: Play with Legless or L-sit) 2. With a Partner, 20:00 on the Clock: 400m Run Pacer AMRAP of: 10 C2B Pull-ups 10 Alternating DB Snatch 70/50 While Partner 1 Runs 400m, Partner 2 Begins the AMRAP. When Partner
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WORKOUT OF THE DAY Fitness 1. Push Press: 5×6 w/ a 3 sec. hold overhead each rep 2. 7 rounds for time of: 5 Jerks (155, 105#) 10 Box Jump Overs (24, 20″) Note: Both feet must make contact on top of the box. Performance WEIGHTLIFTING: 1. EMOM 6:00 – 3 TNG Power Snatches, then
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WORKOUT OF THE DAY Fitness & Performance “Grinder PT” Rounds: Beginners 5, Intermediate 7, Advanced 10 20 Four-Count Jumping Jacks 20 Air Squats 20 Lunges 10 Pushups 10 Ring Rows 20 Situps 20 Four-count Flutter Kicks This should be completed at a Moderate pace. As time allows, Mobility and Stretching afterwards.
WORKOUT OF THE DAY Fitness 1. Power Position Snatch: EMOMx10 – 1 rep, climbing 2. Pause Back Squat – 6×4 AHAP 3a. Weighted Hip Extensions – 3×12 – rest 60s 3b. Barbell Overhead Carry – 3x200ft – rest 60s Performance WEIGHTLIFTING: 1. Hang Clean: EMOMx8 – 1 rep, start at 60% CLASS: 1. Power Position
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