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Weekly Rundown October 23-28

Halloween WOD & Social!

Join us this Friday, October 27th from 6:30-8:30pm for a Halloween WOD and Social. Feel free to wear your favorite costume and be ready to complete a trick or treat themed workout with your costume. Hope to see you all there!

This week we will take a break from our 6 week goals format and we’ll prepare for our next 6 weeks of goals by introducing our new Joust standard warm-up in every class.

The new warm-up will be:

7 minutes to complete: 400m run/row, 5 Inch Worms + 2 push-ups, 10 Mountain Climbers each leg, 15 PVC rollouts, 10 Overhead Squats, 5 PVC OH Lunges each leg, 5 Strict Pull-Ups, Yogi squat in remaining time

This new warm-up is designed to prepare our bodies for each workout while also helping us improve on our next 6 week goals which will be:

Strength: Strict Pull-Ups (increase by 20% or more)

Skill: Pistols (complete 1 each leg or increase by 20% or more each leg)

Mobility: Hamstrings and ankles (straight leg hamstring stretch)

Stay tuned for more details on our new 6 week goals in next week’s rundown!

We’ll kick this week off on Monday by introducing the new Joust standard warm-up followed by some single leg strength work in the form of single leg RDL’s, finishing with an AMRAP 12 of push jerks, box jumps and toes to bar. On Tuesday we’ll find our 1 rep max squat clean, watching our hard work over the last 6 weeks pay off. We’ll follow the squat cleans on Tuesday with a for time WOD involving running, wall balls and burpeese. Wednesday will be 6 rounds for time of strict pull-ups, dumbbell snatches and double-unders. We’ll have a very active recovery workout on Thursday involving sit-ups, running, and sled pushes. We’ll wrap the week up with a chipper WOD on Friday and an AMPAP on Saturday (as many points as possible).

Have an excellent week testing your 1 rep max squat clean and continuing on the path to fitness excellence!



Phone: (734) 929 - 4328
3951 Varsity Drive
Ann Arbor, MI 48108


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