Wednesday, November 6, 2019

Mid-Week Madness.

Stay warm ladies and gentlemen.

Remember to dress in layers as you come into the gym and as you get through the warmup you can strip down to get yourself ready for the workout.

One last weekend go of the open for this year. Open WOD 20.5 coming out Thursday night. We will be in here Friday night and all day Saturday throwing down with some amazing people.

Hope everyone is enjoying the Healthy Living Challenge and finding a few sustainable habits they can build into their life long term.

Athletics - 6/12/430/530

Aerobic Capacity

‘Engine 45’

30 minute AMRAP

500m Row/400m Ski

25 T2B/Leg Raises/Knee Tucks

100 DU’s/200 SU’s/60 secs DU practice

25 Burpees

50 WBS

Pure capacity work here. Nowhere to run, nowhere to hide. Just come in here and get to work. Call all your friends who are going to push you, support you, and make you move for 30 minutes.

We will warm up each movement and get to work building that engine and that mental fortitude.

782 Stars 4 Life - 10am (CF782)

Strength

5 Sets

3 Wall Walks

6 Deadlifts

9 MB Slams

Conditioning

12 minute Partner AMRAP - alternate movements

12cal Row

6 MB Situps

12 Squats to MB

6 Burpees

782 Kids - 330pm

Aerobic Capacity

‘Engine 45’

10 minute AMRAP x 2 - Skill Work between sets

200m Row

10 Knee Tucks

30 SU’s

10 Burpees

15 WBS

Skill Work

Rope Climbs

Leg Raises - working on making those Knee Tucks harder

Handstands/Handstand Walking

782 Comp Class - 630-830pm (CF782)

Aerobic Capacity

‘Engine 45’

30 minute AMRAP

500m Row/400m Ski

25 T2B/Leg Raises/Knee Tucks

100 DU’s/200 SU’s/60 secs DU practice

25 Burpees

50 WBS

Pure capacity work here. Nowhere to run, nowhere to hide. Just come in here and get to work. Call all your friends who are going to push you, support you, and make you move for 30 minutes.

We will warm up each movement and get to work building that engine and that mental fortitude.

Olympic Lifting

6min E2MOM (3 Rounds)

Muscle Snatch + Snatch Balance + OHS

5 Box Jumps (land high on the box, focus on hip extension)

6min E2MOM (3 Rounds) - starting at weight you finished with on the first part and build

Power Snatch + Hang Snatch + Snatch Balance + OHS

12 minutes to build to a heavy Snatch

If feeling good test out that heavy rep. If not go back to your complex and work on light weight and form.

Gymnastics

8 min E2MOM - 4 Rounds for Quality

50’ Handstand Walk

15 C2B

This should take you 60-90 seconds to give you 30-60 seconds to rest before getting into your next set. Scale your numbers as necessary.

- Team 782