WEDNESDAY 11/22/17

REMINDER:
NO CLASSES TOMORROW –  EAT LOTS OF TURKEY AND ENJOY FRIENDS AND FAMILY
OPEN GYM TIME LATE AFTERNOON/EVENING ON FRIDAY

  • FIELD WARM-UP
  • T-SPINE SMASH
  • CORNUCOPIA:
    • 100 Squats
    • 90 STO (45/35)
    • 80 Sit ups
    • 70 Singles
    • 60 yard Bear Crawl
    • 50 Push ups
    • 40 Plate Lunges (45/25)
    • 30 Russian Twists (45/25)
    • 20 Pull ups
    • 10 Get ups
    • 5 Around the World
    • 1 Rope Climb
  • STRETCH

Tuesday 11/21/17

REMINDER ON SCHEDULE FOR THIS WEEK

  • TUESDAY –  normal times
  • WEDNESDAY – no 6:30pm class
  • THURSDAY – no classes
  • FRIDAY – late afternoon/evening open gym (time to be posted)
  • SATURDAY – 9am

 

  • WARMUP x2
    • 10y Frog Hop
    • 10y Rev Hand Bear Crawl
    • 10y Spiderman Walk
    • 20s Rev Hand Plank Hold
  • SALLY UP
    • Front Squat w/ bar
  • FRONT SQUAT
    • 4 x 2 @95%
    • 2 x 6 @80%
  • 3 x 2min AMRAP w/ 60s Rest Between
    • 9 Thrusters
    • 9 Bar Hop Burpee
  • ROMWOD

 

Monday 11/21

 

  • 3 Rounds
    • 15 Jumping Jacks
    • 4 Spiderman
    • 10y Bear Crawl
  • 4 Rounds
    • 5 Knee Push-Ups
    • 10s Hollow Hold
  • Pec Smash
  • Bench Press: 6 x 2 @95%
  • SuperSet x 4:
    • 5-8 Strict Dips
    • 6 Plyo WallBall Chest Pass
  • 10min AMRAP:
    • 20 Sit-Ups
    • 15 Push Press (75/55)
    • 10 Back Squat
  • Stretch

 

Friday 11/17

  • Warm-Up: 3 Rounds:
    • 4 Spiderman
    • 6 Squats
    • 8 Frog Pumps
    • 10s Hollow Hold
    • 12 Mountain Climbers
  • Front Rack Mob
  • Front Squat: 4 x 2 @90%
  • For Time:
    • 40 KB Swings (53/35)
    • 30 OHS (75/55)
    • 20 Burpee Box Jump (24/20)
    • 30 OHS
    • 40 KB Swings
  • 4 Rounds NFT:
    • 40 Yard Sled Push
    • 30s Weighted Plank
  • Couch Stretch

Thursday 11/16

  • 3 Rounds:
    • 10 Mountain Climbers
    • 3 (each) Tea Cups
    • 6 Scorpions
    • 3 Burpees
  • 3 Rounds:
    • 6 (each) High Kicks
    • 6 RDL
    • 6 Knee Push-Ups
  • Bench Press:
    • 6 x 4 @90%
  • 14min AMRAP
    • 24 Toes 2 Bar
    • 12 Deadlift (185/115)
    • 6 Full Cleans
    • 3 Rope Climbs
  • ROMWOD

Wednesday 11/14

 

  • Warm-Up x 3
    • 6 Spiderman
    • 6 Dislocates
    • 6 OHS
    • 6 Wall Angles
  • Overhead Mobility
  • 7min of Snatch Balance Doubles (Increasing in weight)
  • 6min EMOM: 2 x Full Snatch w/ 5s Pause at Pos. 2 @60%
  • 6o Seconds Rest
  • 5min EMOM: 6 OHS from Floor + 4 BarHop Burpee @60%
  • 4 Rounds For Total Reps: 30s Rest Between Completion of Each Set
    • Complete As Many WallBalls Unbroken As Possible
    • Complete As Many Push-Ups Unbroken As Possible
  • Couch Stretch

Tuesday 11/14

  • Alternating Tabata
    • Jumping Jacks
    • Push-Up Position Plank
  • Alternating Tabata
    • Knee Push-Ups
    • Sit-Ups
  • Pec Smash
  • Bench Press:
    • 5 x 2 @95%
    • 2 x Max Reps @75%
  • 6min AMRAP:
    • 6 Push Press (115/75)
    • 8 Box Jumps (24/20)
  • 3 Rounds NFT:
    • 10 GHD Sit-Ups
    • 10 (each side) Standing KB Oblique Crunches

Monday 11/13

  • Warm-Up x 3
    • 8 Banded Dislocates
    • 8 Banded OHS
    • 10y Duck Walk
    • 10 Alternating High Kicks
    • 30 Single Unders
  • Ankle Mobility
  • Back Squat:
    • 4 x 2 @95%
    • 2 x 8 @75%
  • For Time:
    • 80 Double Unders
    • 20 Bar Hop Burpees
    • 15 OHS (95/65)
    • 60 Double Unders
    • 15 Bar Hop Burpees
    • 10 OHS (135/85)
    • 40 Double Unders
    • 10 Bar Hop Burpees
    • 5 OHS (165/105)
  • Tabata Sit-Ups

Friday 11/10

  • 3 Rounds:
    • 4 Spiderman
    • 8 Glute Bridge
    • 10 Mountain Climbers
    • 6 Wall Balls
    • 6 Reverse Wall Ball Throws
  • Front Rack Mob
  • Front Squat: 6-4-2-4-6-8 (starting at roughly 75% & increasing)
    • SuperSet each set with 30 Double Unders
  • 3 Rounds For Time:
    • 35 Thrusters (45/35)
    • 25 Sit-Ups
    • 15 Box Jumps (30/24)
  • Couch Stretch