Monday - 10/23/17

Strength: Burgener Hatch Squat Program Day 1
Back Squat10@60%, 8@70%, 6@75%, 4@80% 
Front Squat 5@60%, 5@70%, 5@70%, 5@70%

WOD: For time:
Row, 1000 m
-- then --
3 rounds of:
50 Double Unders
25 Pull-ups
12 Dumbbell Thrusters, 50/35 lbs
-- then --
Row, 1000 m

Tuesday - 10/24/17

Strength: Every 1 min for 10 mins do:
1 Power Snatch W/4 sec Pause In Catch
1 Squat Snatch W/4 sec Pause In Bottom
3 Overhead Squats

WOD: Complete as many rounds as possible in 11 mins of:
5 Power Snatches, 95/65 lbs
7 Overhead Squats, 95/65 lbs
9 Burpees

Wednesday - 10/25/17

Strength: 5x5x5x5 Banded Deadlift  
warm up with 4 sets and get to a working weight.  Add band for the working sets. staying at the same weight but can move up to a thicker band if needed.  Looking for explosiveness/speed after the initial pull

WOD: 3min AMRAP of the following:
400m run - max wallball shots, 20/14lb
400m run - max kb swings, 53/35lbs
400m run - max pushups
400m run - max situps
400m run - max double unders
1min rest between rounds.  

Post total reps.

Thursday - 10/26/17

WOD: 3 rounds for time of:
30 Toes-to-bars
15 Clean & Jerks, 155/105 lbs

Friday - 10/27/17

Strength: Burgener Hatch Squat Program Day 2
Back squat - 10@60%, 8@65%, 8@70%, 8@75%
Front Squat - 5@60%, 5@65, 5@70%, 5@70%

WOD: 5 rounds for time of:
5 Handstand Push-ups
10 Box Jumps
20 Sandbag Throw Over Shoulders

Saturday - 10/28/17

Costume Contest at 9AM & 10AM

Partner WOD For time:
Run (medicine ball), 20/14 lbs, 800 m
100 Lunge With Med Ball Overheads
50 Medicine Ball Push Press, 20/14 lbs
100 Weighted AbMat Sit-ups, 20/14 lbs
50 Medicine Ball Cleans, 20/14 lbs
Run (medicine ball), 20/14 lbs, 800 m
 

Sunday - 10/29/17

Open Gym 11AM - 1PM