Wednesday October 22nd “The Yeti”

Warmup:  Group 10

PreWOD:  “SuperSquats”

One set of 20 reps with 10 second rest between reps.  Coach will call out the rest/squat cycle.  If you did these last week, go up 5 lbs unless it was too light.  Otherwise, use 65% 1RM or pick a weight you think you can do 10 reps of and you will do 20!

WOD:  “The Yeti” – for time…

49 Mountain Climbers (L/R = 1), then

4 rounds of…

10 Deadlifts (225/175)

22 Box Jumps (24/20)

65 Doubleunders (3:1), then

49 Mountain Climbers

PostWOD:  49 unbroken partner medball situps

Ask yourself if what you are doing is bringing you closer to your goals.

I am turning 49 tomorrow y’all and I am so blessed to have you as members of AC and the community continues to grow stronger every day.  I am sending out a big thank you to everyone that makes AC such an incredible place to be a part of.  There have been so many lives changed for the better and so many unbeatable minds forged through what we do together on a daily basis.  I am truly grateful to all of you for your continued support and for giving 100% every time you walk through the doors.  Rock on peeps!  

Coach Erik

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Tuesday October 21st

Warmup:  JunkYard Dogg, 25 Squats, 25 Pushups, 25 Situps

PreWOD:  Every 2 minutes for 20 min (10 sets), Hang Clean + Clean

Sets 1-3 65-70%

Sets 4-6 70-75%

Sets 7-8 75-80%

Sets 9-10 80-85%

WOD:  For Time

50 Burpees

50 KBS (24/16)

50 Burpees

PostWOD:  5X10 GHD Situps

“Victory belongs to the most persevering.” ~ Napoleon Bonaparte

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Monday October 20th

Be sure to wish Bryan Semel and Mike Danzinger a very happy birthday today!

Warmup:  Run 2 minutes, 25 Jumping Squats, 25 Pushups, 25 Jumping Jacks, 25 Situps, Highlands Stretch, Samson Stretch

PreWOD:  Front Squats

1 – 4 @ 75-80%

2 – 3 @ 80-85%

3 – 2 @ 85-90%

4 – 4 @ 80-85%

5 – 3 @ 85-90%

6 – 2 @ 90-95%

7 – 6 @ 75-80%

WOD:  “Annie Down and Up”




PostWOD:  Leg/Hip Mobility

“The rep that matters most is the one you are sure you cannot do.”

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Friday October 17th

Warmup:  25 Squats, 25 Pushups, 25 Wallball, 25 Mtn Climbers, 25 Jumping Jacks, 25 Good Mornings

PreWOD:  Tabata Situps and Supermans (Full tabata of each alternating)

Finish on round 16.  Score is lowest round

WOD:  Partner Friday!  For time…

130 Front Squats (135/95).  Every minute on the minute stop and each partner do 5 Burpees.  Barbell is to be taken from the floor.

PostWOD:  Run loop cool down and mobility.

The problem is not that your legs are not strong enough.  The problem is that your mind is not strong enough.

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Thursday October 16th

Remember there is CardioCross tonight at 6:30.  Come and embrace the suck!

Warmup:  Run 3 min, 25 Jumping Squats, 20 Burpees, 25 Pushups, 25 Mtn Climbers, 2 min T-Spine Smash on roller

PreWOD:  Strict Press

1 – 5 @ 50%

2 – 5@60%

3 – 5@70%

4 – 3@80%

5 – 3@85%

6 – 3@85%

7 – 10@60%

Rest 1 min between sets

WOD:  Row 2K, rest 2 min, Row 1K, rest 2 min, Row 500

PostWOD:  3 sets of 20 V-Ups, 1 min Plank, no rest

I am grateful for my body.  I am thankful for the things it allows me to do.  I do not criticize it for the things it cannot do.  I appreciate its strengths and I accept its weaknesses.  I do not compare it to others.  I recognize its beauty.  I respect its limits.  I keep it safe and do not push it to injury.  I tend to its needs before, during, and after a WOD.  I fill it with love and strength when it feels weak.  I do not take its abilities for granted.

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Wednesday October 15th

CardioCross is at 11:00am.  Come and be surprised!

Warmup:  25 Prisoner Squats, 25 H.R. Pushups, 25 V-Ups, 25 Jumping Lunges, Highlands Stretch, Samson Stretch

PreWOD:  “SuperSquats”  You know the drill.  Go up 5lbs from last week.  If last week felt light, go up 10lbs.  Coach will lead this and call out rest.  You will be under the barbell for about 4 minutes.  Use pad if needed.

WOD:  For time


Power Cleans (115/75)

Box Jumps (24/20)

PostWOD:  75 V-Ups, 75 Sec Plank, 75 2ct Bicycle Crunches

“Success depends on the degree to which you are at peace with yourself.  If you have people around you who love you, and you have peace with what y0u’re doing, it doesn’t get any better than that.” ~ Og Mandino

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