Sergio

For Time
150 Double Unders
150ft Handstand Walk
10 Rope Climbs
150ft Handstand Walk
150 Double Unders
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Cindy

Part 1. 5 Sets- Clean Complex:
1 Squat Clean + 1 Front Squat+ 1 Split Jerk:
*Rest 3:00- 5:00 Minutes b/t sets*

Part 2. Accessory Work
DB Bench Press: 12-12-12
KB Front Rack Waking Lunges: 50ft-50ft-50ft
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Tracy & Amanda

Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Andi

With a running clock starting at 0:00-20:00 Minutes perform:
40/30 Cal. Row
75 Wall Balls (30/20) OR 100 Wall Balls (20/14)
40/30 Cal. Row
20:00-40:00 Minutes: Build to a HEAVY 3 Rep Back Squat
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Rob

Part 1. Every 3:00 Minutes for 30:00 Minutes (10 Sets)
30/20 Calorie Row/BikeERG/SkiERG

Part 2. 3 Sets for Quality
KB Cross Body Carry (100ft per arm)
Rest :30 seconds
15 KB Rope Bicep Curls
Rest :30 seconds
10 KB Rope Bent Over Rows
Rest 2:00 Minutes b/t sets.
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Morgan

5 Rounds for time of:
1 Pegboard ascent/1 Rope Climb or 3 Strict Pullups
100 Double Unders
10 Single-arm dumbbell hang split snatches
10 Single-arm dumbbell hang clean and split jerks
♀ 55-lb. dumbbell
♂ 80-lb. dumbbell
Athletes must alternate arms on each rep of the hang snatch.
Time Cap: 20:00 Minutes
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Christine

WOD
Every 1:15 for 8 Sets, complete the following complex:
1 Full Squat Snatch
1 Below the Knee Squat Snatch
1 Overhead Squat
*Building every 2 sets in weight.

Box Brief: 
Tonight, Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Coach Seth breaking down a daily workout

40:00 Minutes for Quality
10 Double KB COSSACK Squats
10 Double KB Reverse Lunges
5 Double KB Squat Thruster (right arm)
5 Double KB Squat Thruster (left arm)
10 GHD Situps
5 Calorie Bike/Row *Add 5 Calories to each round completed
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Box Brief: 
Tomorrow, Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Happy Thanksgiving Day- Box will be closed to reflect the Holiday-

Box Brief: 
This coming Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner

Brad

Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Box Brief: 
Every Wednesday, starting on Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner