We are down to the final 3 weeks of training in this cycle! We have been very pleased with the consistency of training, technique and progress throughout this training cycle during a busy time of year! Keep up the great work!
UPCOMING EVENTS
October 31st – Halloween! Dress up and get some treats at the gym!
November 12 – Hero Workout in Honor of Veterans Day
November 17 – Bonfire at Caleb and Kellys
Kelly and I are beginning a new book by Mark Batterson and it’s based on the Bible Verses, 2 Samuel 23:20-21. If you want to read is just google it real quick. We are just beginning, but the premise is to rise up to challenges, setbacks and adversity in our lives…our “Lions” and what opportunity and growth may be on the other side on those. So if you are in that situation right now, Chase your Lion!
Have a great week!!
MOnday
Front Squats or Auxiliary Strength
Fitness:
3 rounds for time of:
800-m run
30 box jumps
Health:
3 rounds for time of:
400-m run
20 box jumps/step-ups
Tuesday
Snatch OR Auxiliary Strength
Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Jumping Lunges
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
10 Push-Ups
Wednesday
Press/Pullup Strength OR Auxiliary Strength Work
Three rounds for time of:
40 Calories of Rowing/20 Calories Rowing
30 Kettlebell Swings/15 KBS
10 Strict Pull-Ups/10 Ring Rows
Thursday
Stability and Core Work
For time: Row 5000 Meters/3000m Row
Friday
Clean (and Jerk) OR Auxiliary Strength
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Air Squats
Rest 2 minutes between sets, and complete a total of three sets.
Saturday
The gym is closed for the Weightlifting Competition. Here is a workout you can complete at home or outside at the gym if you want to come up.
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
20 Dumbbell Box Step-Overs (24″/20″)
400 Meter Run
(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
