Friday October 24th

Warmup:  Run 3 minutes, Group 6

PreWOD:  30-60-90-60-30 seconds of

Situps and Flutterkicks

WOD:  Thruster Ladder – this is an EMOM

0:00-5:00 – 5 Thrusters at 75/45

5:00-10:00 – 5 Thrusters at 95/65

10:00-15:00 – 5 Thrusters at 115/85

15:00-20:00 – 5 Thrusters at 135/105

PostWOD:  Ideal Stretch, Couch Stretch, Calf Stretch, Groin Stretch

There are no limits to my strength.  There is a limit to my weakness, but there are no limits to my strength.

 

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Thursday October 23rd

CardioCross tonight at 6:30!

Warmup:  5 rounds of 10 OHS with PVC, 10 Pushups with hands in triangle (close), 6 roll to candlesticks, 6 burpees

PreWOD:  Bench Press

1 – 5@ 65%

2 – 3 @ 75%

3 – 1 @ 85%

4 – 3 @ 80%

5 – 2 @ 85%

6 – 1 @ 90%

7 – 8 @ 80%

8 – 8 @ 80%

WOD:  AMRAP 10

7 Pullups

7 KBS (24/16)

7 Goblet Squats (24/16)

PostWOD:  5X5 Windshield Wipers

I don’t care what you look like.  Show me what you can do!

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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”

50-40-30-20-10-20-30-40-50

Doubleunders

Situps

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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