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Fitness To The Tenth Power

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Month: October, 2017

Tuesday, Oct. 31, 2017

31 October, 2017 (02:00) | WODs | By: derek

There will only be a 4pm class this evening! Happy Halloween! Burpee Challenge Weekly Counts: 56, 57, 58, 59, 60 “World War Z” Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both […]

Monday, Oct. 30, 2017

30 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 56, 57, 58, 59, 60 Strength: Deadlift: 5 x 40%, 50%, 60%,  5 x 75%, 3 x 85%, 1+ x 95% New Strength Worksheet Met-Con: 10! Hang Squat Cleans (65lbs./95lbs.) Push-Ups* Toes-to-Bar

Saturday wod

27 October, 2017 (21:42) | WODs | By: laurie

Partner tabata Burpees 24” box jump Wall ball sit ups Pull ups

Friday, Oct. 27, 2017

27 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 50, 51, 52, 53, 54 Fun Friday Partner up using a single barbell and dumbbell move a total weight of 6000lbs/9000lbs. from the ground to overhead. Both partners may work at the same time switching between the barbell and dumbbell as needed. Burpee Challenge Option: Perform 5 burpees each switch.

Thursday, Oct. 26, 2017

26 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 50, 51, 52, 53, 54 Strength: Power Clean: 5 x 40%, 50%, 60%,  5 x 75%, 3 x 85%, 1+ x 95% New Strength Worksheet Met-Con: 3 Rounds: Lunge walk 15 sidewalk blocks and back (25lbs./35lbs.) 5-10-15 sidewalk block shuttle runs Burpee Challenge Option: 10 Burpees each return to starting point

Wednesday, Oct. 25, 2017

25 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 50, 51, 52, 53, 54 Weight Vest Wednesday 4 Rounds: 400m Run 20 Knees-to-Elbows 10 Renegade Rows (Row R/L + Push-Up; 15lbs./20lbs.)* * Dumbbell Burpee Deadlifts (20lbs/30lbs.) maybe substituted for Renegade Rows.

Tuesday, Oct. 24, 2017

24 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 50, 51, 52, 53, 54 6 Rounds: 6 Alternating Single Arm Dumbbell Hang Power Snatch (30lbs./45lbs.) 12 Box Jumps (24″/30″) 18 Push-Ups* *Burpees can be substituted for Push-Ups.

Monday, Oct. 23, 2017

23 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 50, 51, 52, 53, 54 Strength: Back Squat: 5 x 40%, 50%, 60%,  5 x 75%, 3 x 85%, 1+ x 95% Shoulder Press: 5 x 40%, 50%, 60%,  5 x 75%, 3 x 85%, 1+ x 95% New Strength Worksheet Met-Con: 10! Sumo Deadlift High-Pull (65lbs./95lbs.) Ring Dips* Prisoner Get-Ups *Burpees maybe substituted […]

Saturday wod

20 October, 2017 (22:12) | WODs | By: laurie

Partner up; 22 min WOD Partner one runs 200m while partner two works on AMRAP then switch 10 slam ball 10 24” box jump 10 HSPU 10 pull ups

Friday, Oct. 20, 2017

20 October, 2017 (02:00) | WODs | By: derek

There will only be morning classes today. We are headed to the Zombie 5k in Milledgeville tonight. There will be a Saturday wod this weekend, so if you miss Friday, midwinter in on Saturday morning!! Burpee Challenge Weekly Counts: 43, 44, 45, 46, 47 Card Game: Clubs: Knees-to-Elbows Diamonds: Back Extensions Hearts: AbMat Sit-Ups Spades: Burpees […]