Workout of the Day: 10/22/18 - 10/28/18

Join us this Saturday for our annual gym Halloween fun-fest:

  • Pumpkin Partner workout at 8am & 9am

  • Pumpkin carving at 10:30am (friends & family welcome)

  • Trick-or-treating from 12-2 (Phinney & Greenwood businesses participate in trick-or-treating from 12-3)

MON 10/22

A. 4 Sets:

Close Grip Bench Press x 8-8-5-5

(spot partner)

Bent Over DB Row x 5-8/arm (1 sec pause at chest)

(Rest 90 sec)

B. 3 Rounds of:

3 min AMRAP:

12 Alt DB Snatch (alt. arms NTE 50/35lbs)

12 Hand Release Push-up

12 Box Jumps (24/20")

(Rest 1 min b/w sets)

*pick up where you left off each round to complete full rounds + reps

TUE 10/23

A. Front Squat x 8-6-4

(Rest 90-120 sec b/w sets)

B. Partner Workout

4 Rounds for time (each partner):

5 C2B Pull-up

10 DB Reverse Lunge (alt leg 5/leg - mod load)

250/200m Row

*partners alternate full rounds

WED 10/24

A. Take 18 min to cycle [max 4 sets]:

BO Barbell Row x 8-10 (w/ 1 sec pause at torso)

Handstand Push-up Practice x 30 sec

KB Good Morning x 8-12

Assault bike x 20 sec @ high effort

*rest as needed b/w activities

B. For time:

21-15-9

KB swing (53/35#)

Burpee

THU 10/25

A. Turkish Get-up: 10 min. to build to a challenging single rep on each arm

B. 20 min AMRAP:

200m Farmer Carry (53/35#)

20 Sit-ups

16 KB Goblet Box Step-up (8/leg)

12 Toes to Bar

FRI 10/26

A. Back Squat x 6-6-4-4

(rest 2 min b/w sets)

B. 4 Rounds:

30 sec - Wall Ball (20/14#)

30 sec - Rest

30 sec - DB Renegade Row

30 sec - Rest

30 sec - Hollow hold

30 sec - Rest

30 sec - Row (cals)

30 sec - Rest

*4 scores: total WBs, total RRs, total HH secs, total row cals

SAT 10/27

PARTNER PUMPKIN WOD!!!! (You are strongly encouraged to wear costumes or other Halloween flair :) )

SUN 10/28

SUNDAY STRETCH @ 10am or rest.