Warm Up
2 Rounds:
20 Sit Ups
10 two footed bounds
10 Pull Ups (Strict)
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD – “James”
Box Jump Progression
20 Minutes

MidLine
3×10 sec
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
3 Rounds
10 Cleans
10 Split jumps
Inch Worm 1 Length

Ball Slam 3×20
Overhead Squats 5×5

WOD – “Greg”
20 Minute Progression
Push Ups

Midline
Toes to Bar 4×25

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups (Band okay)
10 Air Squats

Russian Swing 3 x 15
Jerk 4×5

WOD – “Frank” Lucky 7
Strict Press 7×1 (set1-7)
Push Press 7×1 (set8-14)
Jerk 7×1 (set15-21)
Lifter to add weight  to each set all the way through

Prone Isolation 3×30 sec

Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
100 JumpRope
If you can Double under…..Do It!

Mats
Ladders

Double Over Burpees 2×15

WOD
5 Rounds:
300m Sprint
50 Push Ups

Warm Up
2 Rounds
Inch Worm x 1 Length
400m
20 Box Jumps
After 2 Rounds of the Above
Max Reps on Bench Press
Use Bar/10#/10kg

Front Squat 5×5

WOD – “Eugene”
Back Squat Max Reps
60kg?

Midline
3x30sec
Toes to Bar
Back Extensions
Russian Twist

Warm Up
3 Rounds
15 American Swings
10 Pistols (5ea leg)
5 Ninja Roll Ups

Front Squat 5×5
Clean and Jerk 3×20

WOD – “KALSU”
-On the Minute
Every Minute
Until Completed
-5 Burpees
Finish Minute with Thrusters
Continue until 100 Thrusters are acheived.

Please Dress Down
Report to Room 86
We will be listening to a Presentation.
When we are finished we will return to the weightroom
for a brief warm up.

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

OverHead Squats 5×5

WOD – “Dave”
20 Minute Pull Up Progression
Bring a Pair Of Gloves……Seriously

Not only is it Halloween Today but it is a sad day for fisherman around the
American River as Salmon Season on the upper river closes today.

Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge one Length
25 Sit Ups (GHD?)

Snatch Complex x 3
Push Press 5×5

WOD – “Charles”
Back Squat Bulgarian.
Bring Bulgarian Sheet filled out (Back Squat portion) to class.
Bulgarian Handout can be printed out below.
Click on the PDF Below
bulagarianpdf