Monday 11/07/16

For time:
80 Alternating Reverse Goblet Back Lunges, 52/35 lbs
60 Kettlebell Russian Twists, 52/35 lbs
40 Alternating Kettlebell Snatches, 52/35 lbs
20 Kettlebell Sumo Deadlift High-pulls, 52/35 lbs
10 Turkish Get Up Alternating Arms, 52/35 lbs
20 Kettlebell Overhead Squat  (10 Left Arms/10 Right Arm) , 52/35 lbs
40 Goblet Squats, 52/35 lbs
60 Alternating Clean and Push Press, 52/35 lbs
80 Kettlebell American Swings 52/35 lbs
 

Tuesday - 11/08/16

Strength: Hatch Squat Program
Back Squat 1x6 at 65% 1RM
Back Squat 1x6 at 75% 1RM
Back Squat 1x6 at 80% 1RM
Back Squat 1x6 at 80% 1RM

Front Squat 1x5 at 60% 1RM
Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 70% 1RM
Front Squat 1x5 at 70% 1RM

WOD - 4 rounds for time of:
Run, 200 m
15 Box Jumps
10 Toes-to-bars


Wednesday - 11/09/16

WOD: 3 rounds for time of:
10 Clean & Jerks, 135/95 lbs
50 Wall Balls, 20/14 lbs

Post: 50 floor wipers

Thursday - 11/10/16

WOD - 3 rounds for time of:
5 Strict Handstand Push-ups
10 Pistols (Alternating Legs)s
15 Pull-ups
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Shoulder-to-Overheads, 155/105 lbs
 

Friday - 11/11/16

Strength: Hatch Squat Program
Back Squat
1x6 @ 70%
1x6 @ 80%
1x3 @ 90%
1x2 @ 95%
Front Squat
1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 80%

WOD: WOD For time:
Row, 1000 m
30 Floor Press, 125/75 lbs
Run, 800 m
50 Burpees

Saturday - 11/12/16


Community WOD

Sunday - 11/13/16

Open Gym Times