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Monday, November 20

Turkish Get Ups 4-3-2-1-1  each side Play with odd objects? Barbell, slam ball, small child? then, 18 minute EMOM. 6 rounds of: 1st)   :40 Double Unders 2nd) :40 DB Power Snatch, alternating 3rd)  :40 DB OH step back lunge, […]

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Tuesday, November 21

20 minutes to find heavy 5 rep Deadlift then, 5 rounds for time: 6x Deadlift at 75% 8x Burpee over bar 12x Toes to Bar

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Wednesday, November 22

Snatch Complex- building, 5 sets of: 1x Halting Snatch Deadlift + 1x Hang Snatch High Pull + 1x Hang Squat Snatch halt at 3 positions- 1” off ground/knee/hip crease then, 10-20-30-40 Kettlebell Swing Box Jump Med Ball Sit Up

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Thursday, Novemeber 23 – Thanksgiving holiday schedule

Holiday schedule!  8am, 9am, and 10am Our very traditional Turkey day WOD. HAPPY THANKSGIVING! For Time, in 2 person teams: 400M Toss The Turkey run 100 Goblet o’Nog Squats 400M Toss The Turkey run 100 Smash the Potato Slam Balls […]

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Friday, November 24 – Day after turkey/ holiday schedule

holiday schedule- 8am, 9am, and 10am classes Press              5-5-5 Push Press    4-4-4 Push Jerk     3-3-3 then, 2 person teams. 12 minute AMRAP. switch when rower gets to 200. 200m Row Max […]

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Saturday, November 25

2 rounds of  with each :30 work/:10 rest Plank right side Plank rear Plank left side Plank then, 100x Overhead Squat w/ EMOM  7x Box Jump

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Sunday, November 26

Begin class with 15 minutes of Goat Work What do you need to work on? 21-15-9 reps for time: Heavy Russian KB Swing DB Hang Power Clean and Jerk Chest to Bar Pull Ups

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Monday, November 13

Deadlift warm 10-10-7 work   5-3-1-3-5-7 3:00 clock then, 4 RFT 12x Sumo Deadlift High Pull 12x Shoulder to Overhead 12x Front Squat same weight for all

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Tuesday, November 14

12 minute EMOM even-   30x Double Unders   (or :40 of work/singles) odd-    5x unbroken Hang Power Snatch       build weight if possible then, Row 1000 meters 40x Push Ups Row 750 30x Push Ups Row […]

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wednesday, November 15

Begin class with Handstand Practice work on perfect Toes and Nose wall-facing handstand or partner-spotted free handstands and/or HS Walks then, 15 minute AMRAP 4x HSPU  (scale with heavy DB Press and Push Press) 8x Toes to Bar  (scale with […]

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