Monday - 10/30/17

Strength: Hatch Squat Program Day 3
Back Squat 10@60%, 8 @65% 8@70%, 6@75%, 6@80%
Front Squat 5@60%, 5@70%, 5@75%, 5@75%

WOD: For time:
For time:
50 Walking Lunges
50 Push-ups
50 Box Jumps
50 Pull-ups
50 Wall Balls 20#/14#

Tuesday - 10/31/17

4 rounds for time of:
Row Calories, 1 min
Rest 30 secs
Cal Bike, 1 min
Rest 30 secs
Burpee, 1 min
Rest 30 secs
Double Under, 1 min
Rest 30 secs

Post WOD: 2 rounds for time of:
20 AbMat Sit-ups
30 Russian Twists, 30/20 lbs
40 Flutter Kicks
50 Plank With Knee To Elbows (25 each side)
 

Wednesday - 11/01/17

Complete as many rounds as possible in 3 mins of:
3 Deadlifts, 155/125 lbs
3 Hang Power Cleans, 155/125 lbs
3 Push Jerks, 155/125 lbs
Rest 3 mins
Complete as many rounds as possible in 3 mins of:
6 Deadlifts, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
6 Push Jerks, 135/95 lbs
Rest 3 mins
Complete as many rounds as possible in 3 mins of:
9 Deadlifts, 95/65 lbs
9 Hang Power Cleans, 95/65 lbs
9 Push Jerks, 95/65 lbs

 

Thursday - 11/02/17

Hero Nate WOD: Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood

Friday - 11/03/17

Strength:Hatch Squat Program Day 4
Back squat - 10@60%, 8@65%, 8@70%, 8@80%
Front Squat - 5@60%, 5@65, 5@70%, 5@70%

WOD: 5 rounds for time of:
5 Ground To Overheads, 115/75 lbs
10 Front Rack Lunges, 115/75 lbs
15 Lateral Burpee Over Barbells

Saturday - 11/04/17

Complete as many rounds as possible in 10 mins of:
1 min max rep Row Calories
1 min max rep Burpee Box Jump Overs
1 min max rep Assault Bike Calories
1 min max rep Pull-ups
1 min max rep Wall Balls, 20/14 lbs
1 min max rep Push-ups
1 min max rep Kettlebell Swing (American)s, 53/35 lbs
1 min max rep Toes-to-bars
1 min max rep Ball Slams, 30/20 lbs
1 min max rep Alternating Dumbbell Snatches, 50/35 lbs

Sunday - 11/05/17

Open Gym 11AM - 1PM