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Fitness To The Tenth Power

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Wednesday, Oct. 31, 2018

31 October, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

For Time:

  • 800m Run
  • 40 Jumping Jacks 
  • 600m Run
  • 80 Flutter Kicks
  • 400m Run
  • 120 Jumping Jacks
  • 200m Run
  • 160 Flutter Kicks

Tuesday, Oct. 30, 2018

30 October, 2018 (02:00) | WODs | By: derek

30-25-20-15-10-5

  • GHD Sit-Ups
  • Good Morning (55lbs./75lbs.)
  • Straight-Leg Deadlift (55lbs./75lbs.)
  • Hip Extensions

Monday, Oct. 29, 2018

29 October, 2018 (02:00) | WODs | By: derek

Strength:

  • Strict Pull-Up: 8 x 30%
  • Bench Press A: A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs.

New Strength Worksheet

Met-Con:

3 Rounds:

  • 10 Renegade Rows (Row L/R, Push-Up; 20lbs./30lbs.)
  • 5  Tire Flips 
  • 1 Rope Climb 

Saturday wod

26 October, 2018 (22:10) | WODs | By: laurie

Partner up:

AMRAP 22 min

5 pull ups

10 push ups

15 Wall balls

partner will do 30 double unders and run to Lauren’s mailbox and back. Switch. . . 

 

Friday, Oct. 26, 2018

26 October, 2018 (02:00) | WODs | By: derek

For Time:

Reps:

50

Round 1:

FK

Round 2:

JJ

Round 3:

TFC

Round 4:

ST

Round 5:

MC

40 JJ TFC ST MC FK
30 TFC ST MC FK JJ
20 ST MC FK JJ TFC
10 MC FK JJ TFC ST

 

  • FK = Flutter Kicks (L/R=1)
  • JJ = Jumping Jacks
  • TFC = Touch the floor / Touch the ceiling
  • ST = Squat Thrusts
  • MC = Mountain Climbers (L/R=1)

Thursday, Oct. 25, 2018

25 October, 2018 (02:00) | WODs | By: derek

Just a reminder, there is not going to be a 9am class today! All other classes are on as scheduled! 😊

Strength:

  • Barbell Lunge A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs.
  • Back Squat A: A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs.

New Strength Worksheet

Met-Con:

3 Rounds:

  • 10 Medicine Ball Cleans (14lbs./20lbs.)
  • 200m Run
  • 30 Sit-Ups

Wednesday, Oct. 24, 2018

24 October, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

3 Rounds:

  • 3 minutes of Step-Ups (L/R=1)
  • 2 minutes of Squat Thrusts
  • 1 minute of Pull-Ups

Rest 1 minute between rounds.

OR

4 Rounds:

  • 3 minutes of Step-Ups (L/R=1)
  • 2 minutes of Squat Thrusts
  • 1 minute of Pull-Ups

Odd rounds with vest. Even rounds without vest.

Tuesday, Oct. 23, 2018

23 October, 2018 (02:00) | WODs | By: derek

Strength:

  • Push Press A: 2 x 55%, 65%, 75%; 6 sets x 2RM – 10lbs.
  • Hang Squat Clean A: 2 x 55%, 65%, 75%; 6 sets x 2RM – 10lbs.

New Strength Worksheet

Met-Con:

3 Rounds:

  • 5 Deadlifts (135lbs./185lbs.)
  • 10 Knees-to-Elbows
  • 15 Calorie Row

Monday, Oct. 22, 2018

22 October, 2018 (02:00) | WODs | By: derek

AMRAP 16 minutes

  • 16 Double-Unders 
  • 12 Wallball Sit-Ups
  • 8 Kettlebell Swings (35lbs./52lbs.)

Perform 4 burpees at the top of each minute, including the clock start.

 

Friday, Oct. 19, 2018

19 October, 2018 (02:00) | WODs | By: derek

There will not be any PM WODs today. We will be running the Thriller 5k in Milledgeville! No Saturday WOD this week.

Tabata:

  • Box Jumps (20″)
  • Inverted Burpees
  • Wallball Sit-Ups (14lbs./20lbs.)
  • Single-Arm Hang Dumbbell Power Snatch (Alternate; 20lbs./30lbs.)