ANNOUNCEMENTS…

 

November 3rd: PR’S and a BONDSY-Q 

Suggested Donation: $20 
– $10 for the Bondsy-Q 
– $10 for Westside Food Bank 

SCHEDULE: 
*You can do 1 workout or you can do as many as you’d like. Have fun with it! If you have ANY QUESTIONS, ask a coach!*

Workout 1 & 2:
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
 or 
Karen
For time:
150 Wallball shots, 20/14 pound ball

 

 

8:00am – 8:15am – Warm Up

8:30am – 8:45am – Heat 1 

8:45am – 9:00am – Heat 2

 

Workout 3 & 4: 
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
or

“The Lauren” 
For time:(35 minute cap)
Row 2,000m
Run 1 mile
Row 1,000m
Run 800m
Row 500m
Run 400m
Row 250m
Run 200m 

 

 

9:00am – 9:15am – Warm Up

9:20am – 9:40am – ONLY 1 HEAT!!

 

Workout 5: 
2K Row

 

9:40am – 10am

 

Workout 6 & 7: CHOOSE 1 or DO BOTH! It’s up to you! HAVE FUN!!
1RM Turkish Get Up/1RM Clean

10:00am – 10:15am – Warm Up

10:15am – 10:30am – 1RM TGU

10:30am – 10:45am – 1RM CLEAN

 

BONDSY Q BEGINS AT 10:45am 

 

…And remember, today’s MONDAY! Get out there and win it!! 

 


Tuesday – Practice 

A) 10 Rounds
:30:30 Row cals
Score = Total Calories
GEAR 3

B) Reflect

C) Sumo DL (20 Minutes)
PEAK: 3 x 1 @ 95%
BASE: 5×3 (by feel)

D) Superset w/Arnold Presses 5×10

Wednesday – Competition 

“CF Games Open 17.1”
For time:(20-minute time cap)
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs 

*If you got time capped, add the number of reps you failed to complete to your time in seconds. E.g. If you got 210/225 reps (didn’t finish the last 15 Box Jumps) your time would be 20:15.*

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