Saturday and Sunday
Sat. Nov. 1 GYM CLOSED. Romp @ Riddle point + Beginners Comp @ Castlewood Sun. Nov. 2 (Daylight Savings time ends, Fall back 1 hour) TBA
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WOD
Friday (Halloween)
WOD: A. Back Squat 5×3. *start around 70% of 1rm and build 5% per set of 3 to 91-95%+ by your last set. B. ‘Pumpkin Mash’ AMRAP 10 min: All movements performed with medicine ball, if at anytime you drop your medball perform 5 penalty burpees immediately before moving on. 100m. Run (carry ball) 10
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Thursday
“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.” Booker T. Washington WOD: A. Deadlift 5×3. *start around 70% of 1rm and build 5% per set of 3 to 91-95%+ by your last set. B.
Wednesday
WOD: ‘Fight Gone Bad’ Three rounds of: Wall-ball, 14,20# 10′ (reps) Sumo deadlift high-pull, 55/75# (Reps) Box Jump, 20″ box (Reps) Push-press, 55/75# (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a
Tuesday
“Successful people all have something in common: they seek and receive feedback about their patterns, and they use it. They look at their performance and patterns and then work on and change what is not working or keeping them from the success that they desire. They figure it out and never go back to that
Monday
WOD: A. Clean and jerk skill work: pulling positions- floor-knee-pockets+ clean+jerk B. EMOM x 12 min. adding weight every 3 min. 1 clean segment pull. (pause at knee/hip+finish) + 1 clean from hang + 1 jerk min 1-3: light weight min 4-6: mod weight min 7-9: mod heavy min 10-12: heavy C. Tabata situp. GHD
Saturday and Sunday
Sat. Oct. 25. GYM CLOSED. ALL day- Habitat Build. ALL day- JoCo Comp. Sun. Oct. 26. 2:30p. Paleo Challenge WOD
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Friday
WOD: NO Evening classes- JoCo Competition A. Snatch pull+ hang snatch (anywhere above knee) skill work. B. EMOTM x 12 min: Min 1-3: 1 Snatch pull + 2 Hang Snatch (light load) Min 4-6: 1 Snatch pull + 1 Hang Snatch (mod load) Min 7-9: 1 Sn. pull + 1 H Sn. (mod-heavy) Min 10-12:
Thursday
In it’s second year, The {HALLOWEEN} Romp at Riddle Point is an obstacle course adventure race through mud, sand, water and land hosted by & benefiting the Boys & Girls Clubs of Bloomington. The {HALLOWEEN} Romp at Riddle Point will be held on Saturday, November 1st at Riddle Point Park located on the south shore
Wednesday
WOD: A. Deadlift 5×5 *start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set. B. 10-12 min of Handstand hold/walk skill work & progressions.
