Monday, April 9th, 2018

 

What to expect this week?
Monday
Day 1, Week 1 of New 8 Week Squat Cycle. Short rows, moderate pressing, pull ups, weighted core
Tuesday
Regular CF – Moderate pulling, body weight gymnastics/jumping, decreasing run lengths
Endurance – Light pulling, body weight gymnastics/jumping, longer runs
Wednesday
Teams of 3. Biking, push ups, light ground to overhead
Thursday
Regular CF – Day 2, Week 1 of Squat Cycle. Short runs, toes to bar, light squat to press, single arm DB work
Endurance – Moderate length runs, toes to bar, light squat to press, single arm DB work
Friday
Interval style. Jumping, heavy swings, built in rest
Saturday
Partner WOD – alternating between 3 moves. Short rows, light to moderate lunges/squat to press
_______________________________________________________________________________________

Squat Cycle – Week1, Day 1
3 Sets: 4 Front Squat + 8 Back Squat @ 75% of 90% of 1RM Front Squat

10 Minute AMRAP:
8/6 Calorie Row
8 Push Press
8 Pull Ups (Adv. C2B)
8 Med Ball Sit Ups (20/14#)

L1 – 75/55# L2 – 95/65# L3 – 115/75#

Accessory
3 Rounds:
5 Seated Box Jumps
5 GHD Hip Ext. (3 count down, fast up)

L3
Shaq 4+8
PDiddy 4+24 adv
Heim 4+5 adv
Smitty 4+20 adv
Garza 4+6 adv
Ben 4+21
Jeff W 4+12 adv
Belinda 5
Sully 4+8
Herder 4+18
Nicholl 4+7 adv
ERock 4+9 adv
Joe M 4+24 adv
Jen D 4 adv
Toph 4+9
Cory 5+1 adv
Chase 4+3 adv
Christa 5+3
CarolAnn 4+1 adv
Max L 5+1 adv
Whitelaw 3+23 adv
Christy 3+27 adv
Annie 3+5 adv
DLay 5+6 adv
KDawg 4+1
Scotty P 4+23
Mer 5
Aimee F 4+19 adv
Special K. 5+12
Kirk 5+25 adv
Joc 5+19 adv
Robin 3+19 adv
Megan 2+28 adv

L2
Richard 4 adv
Andy D 3+24
GLord 3+24
Fran 4+6
Tammi 4
Michele 4+1
Aubree 4+6 adv
Tonya 4+14
Jon S 4+14
Jason C 4+13
Budge 4+10
Hamer 5+8
Brett 5+1
Kevin 4+20
SM 5+10 adv
Goodnow 5+1 adv
Loveland 4+27
Travis 5+3
Christine 3+21
Jeff 4+16
Steve 5+23
Erika 3+16

L1
Best 3+24
Tweedy 3+18
Hollywood 5+5
Bill H 4+2
Dave 2+29
Michael 3+16
Mat 3+6
Beckham 4+17
Monte 4
Beth 3+16
Brad 4+2
Carrie 3+27

MOD
Sueann 4+6
Shawn 4
Gar B 3+21
Ricky 3+31 welcome!
Jared 5+30
Barb 3+22
Amy B 5+8
Terra 5+3
Laura 4
Carol 4+6
MS 3+14
Kelly G 4+7
Rebecca 4+2
Jenny ALT
Bre ALT
Grace E 4+17
Ginger 6+22
HMroz 4+16
Jen C 5+7
Kristin 4+6
Kathy 4+12
Chris 5
6’9″ 4+8
Erin H 3+18
KK 3+22
Simons 4+28
Michelle 4+11
Tracy 4+6
WilmaJane 3+9
Melody 3
Sean 4+24
Shannon 3+28
Patrick ?
Jen R. 5
Deanna 4+9
Nataleigh 4+22
Mark 4+8
Becky 4+6
Ellie 3+15
Adam 4+4
Trina 4+15
Sarah 6

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