9-1

4 sets of 5 x 1 right arm db press + 1 left arm db press + 2 arm db press WOD In as few sets as possible: 100 shoulder presses 45/35 100 bicep curls empty bar 45/35 Mark a penalty for each time you have to break. At the end of the workout...

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8-31

Split Squat Find a heavy set of 5 WOD 1 mile run 1 back squats (75%) 800m run 30 box jumps 30/24 400m run 50 toes to bar 200m run Fitness: box jumps 24/20 Lifestyle: step ups, knee raises

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8-30

Strength Strict press 5-5-5-5-5 WOD EMOM On the min for 10 minutes Min 1: 10 cal bike or row 1 db or kb snatch Min 2: 9 cal bike or row 2 db or kb snatch Min 3: 8 cal bike or row 3 db or kb snatch Min 4: 7 cal bike or row

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8-29

Snatch with a :03 pause in receiving position 1-1-1-1-1 WOD Competitor: 50-40-30-20-10 Wallball shots  20/14 10-8-6-4-2 Bar muscle ups Fitness: chest to bar pull-ups Lifestyle: 14/10 wallball, jumping pull-ups

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8-27

Teams of 2 or 3 In 18 minutes accumulate as many reps as possible of Max deadlifts 185/125 Max cal row or bike Max box jump over 24/20 Rotate through exercises as often or as little as you like.

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8-26

Clean and jerk w/ a :03 pause in the dip of the jerk 2-2-2-1-1-1 WOD Amrap 10 min Burpee pull-ups Lifestyle: Amrap 10 min 5 no push-up burpees 5 bent rows or ring rows

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8-23

WOD 1-10 min 1 round on the min by 10 min 1 clean and jerk @ 80% 30 DU’s 11-20min 1 round on the min by 10 min 1 clean and jerk @ 80% 10 pushups 21-30min 1 round on the min by 10 min 1 clean and jerk @ 80% 15 abmat sit-ups Fitness:

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8-22

Hey CFO! Grab a partner and sign up for the O’Fallon Firefighters community outreach Cornhole event Sunday August 28th! Contact Jeff at (636) 866-9994 to register your team!! It’s going to be a fun day!!! Snatch with :03 pause in catch position...

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8-19

Clean and jerk with a :03 pause in the dip position of jerk 3-3-3-2-1 WOD EMOM 12 Min 1 : 10 power cleans Min 2: 25 wallballs Min 3: rest Competitor 155/105 Fitness: 115/75 Lifestyle: 95/65, 14/10 WB

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
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