10.31.16

October 30, 2016

DON’T FORGET YOUR HALLOWEEN COSTUMES TODAY!!!
PRIZE PACK FOR BEST COSTUME OF EACH LOCATION!!!

We miss Steve!!!

We miss Steve!!!

Nia and the gang!!!

Nia and the gang!!!

FITNESS & LIFESTYLE

WARM UP:
Double Under Skills

then

Max Double Unders in 2 Minutes
–For the Leaderboard

METCON
“Dead to Rights”
1000m Row
then
3 Rounds
7 Deadlifts (275,185)
21 Burpee Pullups (men 8ft, Women 7ft) (about 12 inches above reach)
then
800m Run

Score is Total time! With a continuous running clock.

 

EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval
Row 10 x 250 meters
Run 10 x 200 meters
Airdyne 10 x 1 Minute Max Calories
–Rest Only 1 Minute Between rounds–

CORE
3 Rounds
30 Abmat Situps
30 Lying Leg Raises
30 Med ball V-Twists

 

SPORT & PERFORMANCE

A. WARM UP SKILLS
3 Rounds
Max Unbroken Double Unders
Rest as needed between sets
Goal over the next few weeks is to hit 150-200 Dubs unbroken

B. OLY
Speed Work
EMOM 10
3 Power Cleans @ 50-60% 1RM
Tempo off the Floor — Lightning at the top — Focus on Shrugging Under the Bar

C. METCON
“Dead to Rights”
1000m Row
then
3 Rounds
7 Deadlifts (315,225)
21 Burpee Pullups (men 8ft, Women 7ft) (about 12 inches above reach)
then
800m Run

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