Fridays @ Illumine


Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Deadlift (5 x 3 @ 80%)

Deadlift (ME reps unbroken)

Halloween Gone Bad (3 Rounds for reps)

3 rounds

1:00 ME Cal Row

1:00 ME Wall Balls (20/14)

1:00 ME Pull-ups

1:00 ME Double Unders

1:00 ME Hang Snatch (75/45)

1:00 rest

L1 Olympic Lifting Week 2 (2)


Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – Level 1 Olympic Lifting

View Public Whiteboard

Snatch (off blocks or hang) (2×2+2)

Squat Snatch (3×1)

Clean Pull + Clean (4×2+2)

Clean (2×1)

Split Jerk (5×1)

Thursdays @ Illumine

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Pull-ups (10 Rounds )

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

100m run

10 box jumps

10 pushups

Benchmark Wednesdays

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – WOD

View Public Whiteboard

Warm-up

Coaches Choice

Dessert

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Work with a partner with ONE person working at a time.

Cool down

750m row

3-way Couch Stretch (1-2 mins ea side)

OH Box stretch 3×30 sec hold

Cycle 1, Week 4, Day 1

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – Level 2 Olympic Lifting

View Public Whiteboard

Clean and Jerk ( 60×2+1, 70×2+1, 75×2+1, 80×2+1)

Hang Power Snatch (50×3, 60×3, 65×3, 70 2×2)

Back Squat (60×3, 70×3, 75×3, 80 2×2)

Behind the Neck Push Press (50×3, 60×3, 65×3, 70 2×2)

Overhead Lunge (3×3+3)

Tuesdays @ Illumine

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – WOD

View Public Whiteboard

Warm-up

Coaches Choice

Meat & Sweet Potatoes

Clean and Jerk (5x 1.1.1)

Dessert

Metcon (5 Rounds for reps)

(5 Rounds)

In 2 mins complete:

50 Double Unders

Max S2OH (95/65#)

-rest 1 min between each round-
Score = # of S2OH

Cool down

500m row

OH Banded Stretch

Reverse PVC Pass Throughs

Mondays @ Illumine

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Back Squat (7 x 7 )

Weighted Chin-up (7 x 7 )

Metcon (Time)

Partner WOD

1000m Row (total between 2 people)

then…

Helen

(split work as needed)

3 RFT

21 KB Swings (53/35)

12 Pullups

400m run

50 Burpees (total between 2 people)

Olympic Lifting L1 Day 1

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – Level 1 Olympic Lifting

View Public Whiteboard

Weightlifting

Hang Snatch (Heavy Single)

POS 1: Hang Snatch (4×3 @ 70-75% of Daily Max)

POS 1: Hang Clean (Heavy Single)

POS 1: Hang Clean (4×2 @ 70-75% Daily Max)

Saturdays @ Illumine

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – WOD

View Public Whiteboard

Partner WOD Saturdays 10/25 (Time)

Teams of 2- For Time

100 S2OH (95,65)

200 M Farmer’s carry (35/15)

100 Slam Balls (30/20)*

200 M Farmer’s carry (35/15)

100 Wallball toss sit-ups

200 M Farmer’s carry (35/15)

The Catch: EMOM= 3 burpees each

*Slam Balls = 4 consecutive reps

Fridays @ Illumine

Announcements

Halloween WOD THIS Friday! Don’t forget to wear a costume!

Saturday November 15th – Barbells for boobs fundraiser and silent auction extravaganza!

Sunday November 16th – Individual In-House Competition

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Front Squat (5×5 Front Squat )

Front Squat (AMRAP Body Weight)

Juicy 7 (AMRAP – Rounds and Reps)

7 minute AMRAP

5 T2B

10 KB Swing OH (53/35)

5 Hand Release burpee’s