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!

Monday

Every 3:00 for 5 sets:

-1 Hang Squat Clean + 1 Squat Clean, all sets should be at 80%+

7:00 AMRAP

-10 lateral Burpees over the bar

-10 Squat Cleans, RX (95/65)

Tuesday

For Time:

21-15-9

-Deficit HSPU, (4″/3″)

-100ft KB Farmers Walk after each round, RX (70/53)

At the 12:00 mark:

15-12-9

-Weighted Pullups, RX (45/35)

-100 Double Unders after each round

Wednesday

3 Rounds For Time (44:00 cap):

-600m Row

Rest 2:00

-600m Run

Rest 2:00

-60 Box Jump Overs, RX (24/20)

Rest 2:00

Thursday Open Gym workout option

5 Rounds Not For Time:

-Max Rep Ring Dips

Rest 1:00

-50ft Double KB front rack lunges

Rest 1:00

-100 backwards sled drag

Rest 1:00

Friday

7 Rounds For Time:

-200m Run

-6 Bar Muscle Ups

-6 Power Snatch, RX (135/95)

Saturday

-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!