Week of October 15th
This week’s menu has some great workouts ahead but as a reminder, this Saturday there is no class. Instead, come join us to run a 5K at this year’s Fall Festival. It’s located at the MISD Stadium and would love you all to be there.
Second, today will be the last day we are taking orders for the Breast Cancer fundraiser shirts. Please let us know if you want one but won’t make it in to the gym to sign up for one. Also, help us spread the word, we will be reposting the shirts during the day so if you wouldn’t mind sharing or tagging someone you may think might be interested, that would be awesome, thanks in advance!
Every 3:00 for 5 sets:
-1 Hang Squat Clean + 1 Squat Clean, all sets should be at 80%+
-10 lateral Burpees over the bar
-10 Squat Cleans, RX (95/65)
-Deficit HSPU, (4″/3″)
-100ft KB Farmers Walk after each round, RX (70/53)
At the 12:00 mark:
-Weighted Pullups, RX (45/35)
-100 Double Unders after each round
3 Rounds For Time (44:00 cap):
-60 Box Jump Overs, RX (24/20)
Thursday Open Gym workout option
5 Rounds Not For Time:
-Max Rep Ring Dips
-50ft Double KB front rack lunges
-100 backwards sled drag
7 Rounds For Time:
-6 Bar Muscle Ups
-6 Power Snatch, RX (135/95)
-5K run, granted, the weather may have something to say about that, so we may update this.
Last day to get your orders in everyone!