Monday 10/28/19

Don’t miss Monday this week, or Tuesday, or Wednesday. . . a few changes to the classes this week due to Halloween and Coach Merideth’s bDay so start strong this week and get those workout in.

monYAY=wear your tank tops!
If you did this back on 8/16 or 9/13 look at your weight and plan accordingly.

ARNold

fP/curl                  SU
22                       24
4                        22
200m run
6                        20
8                        18
10                      16
400m run
12                      14
14                      12
16                      10
800m run
18                      8
20                     6
22                     4
200m run
24                     22

WHITEBOARD=time/db weight

9/13/19
8/16/19
3/15/19
1/28/19
8/11/18
6/1/18

Tuesday 10/29/19

ROBtown

1 mile run

21-15-9
db snatch 50/35
db stepback lunge 50/35

400m farmers walk

21-15-9
db deadlifts 45/30
db power cleans 45/30

1 mile run

WHITEBOARD=time

5/22/19
4/22/19
3/18/19
3/2/19

Wednesday 10/30/19

KENNELcough

PartnerWOD both partners row each step of the ladder

• (900)*
• 800
• 700
• 600
• 500
• 400
• 300
• 200
• 100

40min time cap

If total meters is finished before 40min, partners do alternating 200m sprints for total meters until cap.

WHITEBOARD time/total meters rowed/DAN

10/13/19
6/7/19
4/17/19
2/15/19
1/4/19
11/30/18
6/6/18
2/20/18
1/7/18
12/12/17
10/3/17
4/25/17
1/24/17
10/25/16
8/29/16
5/17/16
4/3/16
2/2/16
11/25/15

Thursday 10/31/19

Morning classes will be normal but all evening classes will be cancelled. HAPPY HALLOWEEN!!

rantingSTACYrewind

5 rounds
7min
10 burpees
20 wallballs
300m run
400m row

WHITEBOARD=slowest round
*put split times in notes

8/22/19
3/22/19
1/24/19
11/26/18

Friday 11/1/19

2 classes only today 9am and 4pm, all other classes are cancelled so you can enjoy Halloween with the family.

SALSAmilk #partnerWOd

2000m row

400m sled pull/400m f.w.
400m sled pull

60 B.O.S. 100/70

400m sled pull/400m f.w.
400m sled pull

2000m skiErg

Sled#/kb#
45/44
25/35
15/26

WHITEBOARD=time/DAN*
*put weights in notes

10/19/19
9/19/19
8/30/19

Saturday 11/2/19

StrengthDaySaturday on a SaturYAY!

partnerWOd

100 SUBT
100 pull-ups/db rows
80 SUBT
100 strict db press/bench press
60 SUBT
100 floor press/dips/seated OH triceps
80 SUBT
100 ezbar/db curl
100 SUBT

WHITEBOARD=/DAN

Sunday 11/3/19

NO classes today, Coach Merideth is getting out of town to celebrate her birthday. There will be a PRT*a*going hike this morning at San Tan that will be open to everyone.