Programming for Oct 26 to Oct 30, 2015

Apple Hill Harvest Run is November 1, 2015! Join us for a 3.5 or 8.5 mile run through the neighborhoods and farms of Apple Hill! Details and registration here.
 

Monday
26-Oct

Without putting the KB down:
10 KB Goblet Squat
10 KB Goblet Lunge
10 KB Swing
x 5; rest 90 sec between sets
+
20 TGU- alternate per rep
+
10 Min AMRAP
1 Wall Walk
2 Box Jump (24/20)
3 Burpee Pull Up or Burpee CTB

Tuesday
27-Oct

6 Min AMRAP
Run 250m (around parking lot)
7 Sprawls
7 Sit Ups
Rest 2 Min
6 Min AMRAP
Row 150
10 Back Extensions (on GHD)
8 Walking Lunges
Rest 2 Min
6 Min AMRAP
AirDyne for calories

Wednesday
28-Oct

Front Squat- 3 x 5 @ 70% 1 RM
+
4 Sets:
15/10 Ring Rows
15/10 Push Ups
*perfect form-everyone does ring rows no pull ups
+
Row 500m
Rest 2 Min
x 5
all rows same pace

Thursday
29-Oct

Recovery Day
Run 2 miles easy pace
or
Row 5K

Friday
30-Oct

Back Squat @ 20x1- 3 x 5- you choose weight
Bench Press 5 x 5- build per set
Deadlift- build to heavy triple
+
50-40-30-20-10
Sit Ups
Double Unders