Beast Mode - George I. Theisen YMCA

All YMCA of Greenville locations will remain closed tomorrow, September 28th and all Saturday activities are cancelled.

We are continuing to find ways to improve Beast Mode across all of our branches in YMCA of Greenville.

Please take the time to fill out this quick survey so we can hear from you!

You can fill the survey out by clicking on the link:
https://www.surveymonkey.com/r/B2QMKKZ

Good Afternoon Athletes,

At this current time, all Beast Mode classes will be canceled until further notice. We hope to resume classes in the very near future.

Thank you for your patience during this time and our apologies for any inconvenience this may have caused with programming or your experience with us.

Hey Beast Mode fam! Thursday 10/12 class is canceled. Instead, we are meeting at the TR Farmers market at 5:30. Someone said there would be apple cider donuts ?!?!?

Workout for Thursday 10/5

Strength: Every 2mins for 10mins
1 muscle sn**ch+ 2 power sn**ch+ 3 overhead squats
*stay at 40-50% of 1rm
-into-
Sn**ches:
2@ 80%
2@80%
2@80%.
2@85%
2@85%
1@88%
1@90%

Metcon:
Every 3mins for 15mins complete
200m run
20 db thrusters (50’s/35’s)
*pull-ups
Round 1: 4 pull-ups
Round 2: 8 pull-ups
Round 3: 12 pull-ups
Round 4: 16 pull-ups
Round 5: 20 pull-ups
- thrusters should be unbroken. Each set should take no more than 3 mins.

Classes this week will be held outside!

W.O.D Thurs 9/28

Strength: Every 1:15 for 5mins
2 Power sn**ches+ 1 Squat Sn**ch
-hold at 50% of 1RM squat sn**ch-
5 sets:
1 sn**ch+1 hang sn**ch+1 sn**ch balance+1 sn**ch
-The first 3 movements of this complex are unbroken, You then dump the barbell and complete the final sn**ch. Add 5-10lbs for the last sn**ch
-Start at 75% and increase slightly-

Metcon: 8min AMRAP
200m run
5 Power Cleans 135/95
3 strict pull-ups
-Rest 4mins-
in 4mins for max reps
400m run
10 power cleans 135/95
max strict pull-ups in time remaining

W.O.D Tues 9/26
Strength: Every 1:15 for 5 mins
3 Deadlifts+1 Hang Squat clean+1 Push Press+1 Split jerk
-Start at 40% of 1RM Clean and build no higher than 55%-

Every 3mins for 15mins: 1 Squat Clean+1 Clean and jerk
-start at 77% and build to a max for the day

Metcon: 3:30x4 (1:30 rest btw rounds) 14 mins total
5 wall walks
11 bike cals (approx:30)
15 V-ups
*Max rep sn**ches in the time remaining
*Round 1:135/95, 115/80
*Round 2: 115/80, 95/65
*Round 3: 95/65, 75/55
*Round 4: 75/55, 55/45

W.O.D Thursday 9/21

Strength: Sn**ch
3 rounds of
3@65%
2@70%
1@75%
-you are performing 6 reps a round-

Metcon:
10-8-6-4-2 reps for time of:
Deadlift (185/125)(155/105)(115/85)
Hang Power Clean
Shoulder to Overhead
12min cap

WOD for Tuesday 9/19

Strength: Clean and Jerk
3 rounds of:
3@ 65%
2@ 70%
1 @ 75%
-you are performing 6 reps each round.

Metcon: 8 rounds for time
12 sit-ups
6 alt. DB sn**ches (50/35)
3 wall walks
20min time cap.
goal is 2:00/round

W.O.D Thursday 9/14
Strength: 3 sets
1 muscle sn**ch+1 Floating Squat Sn**ch+ 1 Drop sn**ch+ 1 OHS
-rest as needed-
Start at 35% of 1RM sn**ch build

METCON: 4 rounds each for time, new round every 7mins
Row 600/500m /scale to 500/400
10 alt. DB sn**ches (50/35)
30ft OH DB walking lunge
10 BBJO (30/24)
-the goal is over :90 rest-
The intent is an aggressive row pace and tng reps with the DB
Sub 500m/400m scaled Run for Row

W.O.D for Tues 9/12

Strength:
A) Barbell Complex 3 Sets
1 squat clean+2 front squats+3 push press+4 push jerks
-Rest 2:00 between sets-
Start at 35% of 1RM and increase
B) Every 3 mins for 15mins
1 Clean+1 front squat+1 clean and jerk
-start at 80% and build to 87%

METCON: 10min AMRAP
30 DU's
2 DB box step-overs (70/50)(24/20)
2 wall walks
30 DU's
4 DB box step-overs
4 wall walks
30 DU's
6 DB box step-overs
6 wall walks
..continue adding 2 reps until the time is up