Workouts for 10/14 – 10/20

Banded stretches off the rig with the ladies of Ladies Night. These ladies are always willing to work, and always willing to stretch (themselves and their muscles).



Monday 10/14


100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

200m Run w/Sandbag
20 Box Jumps

5 Plate Burpees
30 Double Unders



Tuesday 10/15


Teams of 2

Max Meters (SKI)

Directly into:

Max Meters (ROW)

Directly Into:

Max Cals (BIKE)


Core Circuit – Coaches Choice

Notes: Pure Cardio focus day. 1 Works/1 Rests (option to do an active rest: plank, wall-sit, etc.)



Wednesday 10/16


Option 1:
15MINS to Build to a Heavy Complex or work on Technique

1 Power Snatch / Hang Power Snatch
1 OH Squat

Option 2:
15MINS for Quality
10 DB/KB Single Arm Snatch (5r/5l)
10-15 Goblet Squats
Max Ring Plank


9 – 6 – 3
Power Snatch / Hang Power Snatch > DB Snatch (alt sides)
OH Squat > Goblet Squats
Pull-Ups (kips ok) > Jumping Pull-Ups




Thursday 10/17



6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 KB Swings (53/35)
200m sprint


Teams of 4
5 Rounds
:30 AD sprint effort / :90 rest




Friday 10/18


Front Squats
Scotty Bobs

Spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps for each exercise. You will match the reps of the Front Squats with the reps of the Scotty Bobs. Meaning if you do 5 Front Squats you have to do 5 Scotty-Bobs before moving on. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use KB’s/DB’s or MOD to Single Bell Heavy Goblet Squat


Hip Mobility *1 Minute @ each:
Posterior Hip Distraction (R / L):
Banded Stretch for Tight Hips (R / L):
Banded Frog Stretch:
Banded Hip Distraction (R / L):
Banded Pigeon:




Saturday 10/19


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice



Sunday 10/20


4 Rounds Every 8 mins (32 mins)
400 M Run
400 M Row
20 Wall Balls 20/14
15 Box Jumps 24/20
10 T2B