Workouts for the Week: October 22 - October 28

Monday, October 22nd

Workout: For Time with a Partner - Monday Mash-Up

7 Minutes to find a 1 Rep Max Snatch

-into-

6 Rounds
10 Squat Snatch (115/80)
20 Pistols (Only Scaling Option: Goblet Squats)

-into-

30-20-10
Bar Muscle Ups
Strict Handstand Pushups (Scaling Options: w/One Abmat or Hand Release Pushups)


Tuesday, October 23rd

Workout: As Many Rounds as Possible in 20 Minutes

7 Clean and Jerk (135/95)
7 Bar-Facing Burpees
200m Run

!Cashout! - As Many Rounds as Possible in 7 Minutes

15 Plank Shoulder Taps
15 Hollow Rocks
15 Leg Lifts
15 Supermans


Wednesday, October 24th

4:30pm, 5:30pm, and 6:30pm classes are canceled.
Rocktown Halloween Bash tonight at 5:30pm!

Strength: Goal to increase weight on each of the 15 reps.

Strict Press 1-1-1-1-1 reps
Push Press 1-1-1-1-1 reps
Push Jerk 1-1-1-1-1 reps

Workout: As Many Rounds as Possible in 11 Minutes

7 KB Hang Snatch (1.5/1) - Alternate arms each round
14 Abmat Situps
21 Double Unders (2:1 singles)


Thursday, October 25th

Workout: For Total Wall Balls - 4 Rounds

In Four Minutes Complete:
500m/400m Row
15 Pullups
Max Effort Wall Balls


Friday, October 26th

Workout: For Time

75/60 Calorie Row
60 Box Jump Overs
45 Handstand Pushups
30 Deadlifts (205/145)
15 Shoulder to Overhead


Saturday, October 27th

Workout: As Many Rounds as Possible in 15 Minutes - With a Partner

30 DB Squats (50/35)
30 Toes to Bar
30 DB Squats
30 DB Hang Cleans
30 DB Squats
30 Burpee Pullups


Sunday, October 28th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.