Workout Of The Day

Ghostly

Halloween Party kicks off at 6PM tonight! Trunk or Treat, Live Music, Games and Chili Cook Off!

4:30PM and Gymnastics are canceled tonight.

STRENGTH

Bench Press

5 @ 80%, 4 @ 87%, 3 @ 95%

Warm up 10 empty bar, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70%

*DB Bench and Floor Press are also options!

CONDITIONING

EMOM for 12 Min

8 Wallballs (20/14)

6 Burpees Over Wallball (lateral)

CORE/MOBILITY

20 Reps Glute Raises

1 Min Scorpion

1 Min Upward Dog

GYMNASTICS FOCUS

15 Reps

1 Strict Pull Up + 3 Count Chin over the Bar Hold

Closing Time

STRENGTH

DB Single Leg Box Step Up 4 x 7

Empty Bar 21’s 4 sets

CONDITIONING

Three Rounds for Time

5 Power Cleans (185/125)

3 Front Squats (185/125)

1 Thruster (185/125)

50 Double Unders

CORE/MOBILITY

1 Min Downward Dog

1 Min Saddle

GYMNASTICS FOCUS

20 Reps Gymnastics Push Ups (hollow position)

Rejoice

STRENGTH

Back Squat

5 @ 80#, 4 @ 87%, 3 @ 95%
Warm Up 10 empty bar, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70%

CONDITIONING

12 Min Time Cap

50 Pull Ups

50 KB Swings (53/35)

1000M Row

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Child’s Pose

GYMNASTICS FOCUS

25 Reps Shoot Throughs

Power Line

5:45AM and 8AM are cancelled. We will post about the rest of classes in the morning.

STRENGTH

EMOM for 10 Min

1 Hang Power Snatch + 1 Snatch + 1 Overhead Squat

CONDITIONING

EMOM for 15 Min

Min 1: 10/8 Calorie Row

Min 2: 5 Sandbag Over the Bar

Min 3: 10 to 15 Push Ups

CORE/MOBILITY

1 Min Downward Dog

1 Min Butterfly

50 Hollow Rocks

GYMNASTICS FOCUS

5 sets rest as needed

3 Strict Pull UPS + Max Effort L Hang

Rhinestone

STRENGTH

Deadlift

5 @ 80%, 4 @ 87%, 3 @ 95%

CONDITIONING

10 Min AMRAP

300Ft Shuttle Run (50 down/50 back)

10 DB Hang Squat Clean (40/25)

10 DB Push Press (40/25)

CORE/MOBILITY

2 Min Legs on Wall

:30 Scorpion

2 x :20 Side Plank each side

GYMNASTICS FOCUS

5 Min Handstand Hold practice (freestanding or supported)

Beatdown

Olympic Lifting 9:30AM

CONDITIONING

Every 2 Min for 24 Min

8 Hang Power Cleans (115/75)

8 Toes to Bar

8 Barbell Front Lunge Steps (115/75)

Mama’s Boy

STRENGTH

Deadlift

2 @ 80%, 2 @ 85%, 2 @ 92%, 2 @ 97%
Warm Up sets 10 empty bar, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70%

CONDITIONING

12 Min AMRAP With a Partner

50 Ft Sled Pull You go I Go (each person pulls)

12 Syncro Push Ups

20 Slam balls (split reps any way)

CORE/MOBILITY

1 Min Twisted Cross

1 Min Forward Fold

GYMNASTICS FOCUS

Wall Pike Handstand Hold

Accumulate 3 Min

Wizards

STRENGTH

Chinese Row 5 x 8 (try the fat bar!)

Palof Press (banded on rig) 5 x 8 each side

CONDITIONING

For Time

21-15-9

Front Squat (135/95)

100M Sandbag or DBall walk after each set. (To the street and back)

CORE/MOBILITY

1 Min Pigeon

1 Min Upward Dog

GYMNASTICS FOCUS

Arch to Hollow Swings

25 Reps. Every 5 stop and complete 1 pull up plus 10 sec chin over bar hold.

The Way It Is

STRENGTH

Bench Press

2 @ 80%, 2 @ 85%, 2 @ 92%, 2 @ 97%

Warm Up 10 empty bars, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70%

CONDITIONING

Three Rounds for Time

400M Run

21 KB Swings (53/35)

12 Chest to Bar Pull Ups

CORE/MOBILITY

1 Min Puppy Pose

1 Min Runner’s Stretch

30 V Ups

GYMNASTICS FOCUS

Hollow Plank Hold 3 Min

WORKOUT OF THE DAY