Workout of the Day
4 Dumbbell Thrusters (50/35)
6 Toes To Bar
24 Double Unders
View workout standards HERE
In House OPEN: Congrats to Team Black for their 20.1 win. Good luck to everyone completing 20.2 today! Get after it and have some fun testing your fitness! If you have not paid your $20 entry fee for the In House teams, please take care of that today.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”~Arnold Schwarzenegger
As many rounds and reps as possible in 14 minutes of:
400 M Run
60 Air Squats
40 DB One Arm Snatches (50/35…alternating)
20 Ring Rows
1) Devote 20 minutes to ROMWOD or mobility work
Today is Bring a Friend Day! All friends are welcome at all class times and it will be a free class.
“Discipline is just remembering what you want.”~David Campbell
Teams of 4 complete the following:
Row for Max Meters in 20 minutes:
Partner 1- Rows 250 M
Partner 2- Dball Hold (AHAP)
Partner 3- Plank Hold
Partner 4- Rest
-Each partner will row 250 M at a time to accumulate max meters in 20 minutes as a team. When Partner 1 completes 250 M Row, Partner 2 will move to the rower while Partner 3 moves to the Dball hold and Partner 4 moves to the plank hold, Partner 1 moves to the rest. Keep rotating in this pattern for 20 minutes.
-Athletes choice on weight of Dball hold.
-Post total meters to comments.
1) Teams of 4 accumulate 5 minutes in an L-Sit
Congratulations to Team Black for the 20.1 win!
For God has not given us a spirit of fear, but of power, love, and self-discipline.~2 Timothy 1:7
On the 6:00 x 3 rounds:
Row 250 M
10 Push Jerks (135/95)
10 Toes to Bar
10 Burpee Box Jump On and Overs (24/20)
-Record time for each round
1) Deadlift 3×5 (across)
Bring a Friend Day will be Thursday, October 17th. All friends are welcome at ALL class times and this will be a free class.
“Mental toughness is the ability to remain positive and proactive in the most adverse circumstances. Like any skill, mental toughness takes practice. Recognize that the only time you’ll get to practice it is when you’re having a bad day, and dig in.”~from CompTrain
4 rounds for time of:
6 Power Cleans (185/125)
30 Wall Balls (20/14)
6 Ring Muscle Ups
30 Double Unders
1) 3 rounds not for time of:
100 M Farmer’s Carry (AHAP)
12 Back Rack Barbell Lunge Steps (AHAP)
8 DB Bench Press Reps (AHAP)
“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”~Charles Swindoll
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, parallettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”~Greg Glassman