OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 29/10

Strength:

Clean & Jerk

  • 5 x 2 Reps

WOD:

EMOM x16 

  • 15 Air Squats
  • 15 Box Jumps
  • 15 Good Mornings
  • 15 (Weighted) Situps

Tuesday, 30/10

Strength:

Paused Overhead Squat (3 Sec at Bottom)

  • 5 x 3 Reps

WOD:

For Time

  • 50 Double Unders
  • 40 T2B
  • 20 Deadlifts
  • 50 DU
  • 30 T2B
  • 15 DL
  • 50 DU
  • 20 T2B
  • 10 DL
  • 50 DU
  • 10 T2B
  • 5 DL

Timecap = 20 Min.


Wednesday, 31/10

Halloween Special

Everyone who shows up in costume gets a free FitAid! 

WOD:

"The Ghost"

6 Rounds for Reps

  • 1 Min Row
  • 1 Min Burpees
  • 1 Min Double Unders
  • 1 Min Rest 

If you have done Double Unders yesterday, feel free to switch to Echo Bike! :)


Thursday, 1/11

CLOSED DUE TO NATIONAL HOLIDAY!


Friday, 2/11

Lift:

Push Press 

  • 5 x 5

WOD:

AMRAP 5

  • 5 SDHP
  • 15 Russian Twist

- 1 Min Rest -

AMRAP 5

  • 10 SDHP
  • 10 Russian Twist

- 1 Min Rest - 

AMRAP 5

  • 15 SDHP
  • 5 Russian Twist

Saturday, 3/11

TEAM WOD SATURDAY

Team of 3 - For Time

  • 60 Cal Echo Bike
  • 120 DB Squat Cleans
  • 120 DB Floor Press
  • 120 DB Thruster
  • 60 Cal Echo Bike

Sunday, 4/11

CLOSED!